Zercher Reverse Lunges 12-8-6-4 @40,50,55,62KG
Weighted Pull Ups 10-8-6-4 @ BW, 5KG, 7KG, 11KG
Row 11 Rounds x 500m *60s rest btw rounds
Average 2:03:4/500m
Weng Kian Dot Com
Zercher Reverse Lunges 12-8-6-4 @40,50,55,62KG
Weighted Pull Ups 10-8-6-4 @ BW, 5KG, 7KG, 11KG
Row 11 Rounds x 500m *60s rest btw rounds
Average 2:03:4/500m