Long Swim
3000. Time: 1:04:00.05
Core
Time: 37:58, Cal: 160
Crunch set 3 – fwd 15, si 10
Back extension: 3 x 6 w/ 5lbs – up 5
Captain’s Chair: 3 x 20
Incline Twist: 10es
Twist – 3 x 20es bar 12lbs – up 1 set
Eagle Back Extension : 10 x 60,60,70,70
Eagle Abs: 10 x 70,80,70,80
Weighted crunch: 10 x 150,160,150,160
Twist – 2 x 20es bar 12lbs
Captain’s Chair: 2 x 20
Eagle Back Extension : 10 x 60,60,70
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