Wednesday Workout

Chest

(Do 30 Push Ups and 10 Dips in between each exercise)

4 sets of 12 Wide Grip Bench
4 sets of 12 Decline Bench
4 sets of 12 Incline Dumbbell Bench
4 sets of 12 Cable Cross Overs


Core For 20 mins


Swim

3x400 meter Breast Stroke

10x25 meter Freestyle Sprints


Bike 

10 mile loop for time

Run 

7 Quarter Mile Sprints