AM
Swim 1500m CSS active recovery
PM
12-10-8-6
DB Curl
Tri Kick Back
DB Shoulder Press
Upright row
SA DB Row
*:30 rest between each rep range, complete all 4 sets of each movement, prior to moving on. 2 min rest between sets.
Then:
21-15-9
Strict Pull Ups
Bench Press 155/95
