45 minutes in the pool working on the crawl and flip turns.
Squat Cleans 5 x 5 (65 - 85 - 95 - 105 - 115#)
Push Press 5 x 5 (65 - 85 - 95 - 105 - 105#)
Deadlifts 5 x 5 (85 - 135 - 155 - 175 - 195#)
Dumbbell Chest Press 5 x 5 (45 - 45 - 50 - 50 - 50#)
Dumbbell Tri Extension 3 x 8 (45 - 45 - 50#)
Side Plank Shoulder Raise 3 x 8 (25#)
Flutter Kicks 3 x 40
Bicycle Crunch 3 x 40
Kettlebell Swings 3 x 20 (50#)
Goblet Squats 3 x 10 (50#)
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