030825

Warm up
5 rounds
5 pull ups
10 push-ups

Superset 5-3-1-5-3-1
Bench Press 60-63-67-62-65-70
Weighted Pull Ups 5-7.5-15-7.5-12.5-20(just lower chin)

4 ROUNDS FOR NFT
12 DB pullovers @12.5KG
12 DB pec flys @7.5KG
12 DB reverse flys @5KG

1000m Ski Erg Max Effort 4:17.1 (2:08.5/500m, 49S/M, 867Cals/HR)
3min Rest

4 rounds
2:30 Ski 500m
1:30 Rest

Later
4 rounds
2:30 Work (Ski 500m, Reminder time Russian KB Swing @24KG)
1:30 Rest