WARM UP

Push up                                12×1

Crocodile walk 20m

Diving w/ back arch         12x2

Burpees                               12×2

The BMU swing  W/band 12×1

UPPER BODY (BACK)

Full back w/BB (over head) 12×4

Full Shoulder burner     12×4

Band lat pull down      SH-12×6

Lower back w/BB         12×4

3 'Triceps                      10×3

Full ABS