Mon. Apr. 25 4-5pm APAC

Warmup:

4×100 with 10 WALL PULL UPS on 2:30 4×75 breast with 10 squats on 2:00 4×50 back with over kick on 1:30

thoracic extensions on kick boards and core stabiliization

12×25 fly on :45

10×100

4 on pb + 30 , 30sr 3 on pb +25, 30sr 2 on pb +20, 30sr 1 on pb +15

2200 m