WARM UP
1. 250m machine
2. Burpees w/ high knees 10×1
3. Jumping jacks 10×1
4. Mountain climbers 10×1
UPPER BODY EXERCISES
1. Back Flys 12×3
2. Back (lats) 12×3
3. Shoulder raises (front) 12×3
4. Full Shoulder Back and middle traps w/band 10×3
5. 3 Exercises for the calf 10×3
6. 3 Exercises triceps 10×3
7. 2 Exercises biceps 10×3
Σχόλια