WARM UP
-200m Rowing
- 20 high knees
WORKOUT
15-10-8
-Bends knees side row + hold
- DB double curl negatives
- DB harmer curl negatives
- standing rear fly
- Bend knees DB row*rear fly
-DB wide curl (hands open)
- DB double reverse curl
CARDIO
3 sets
- 10 deadlift
- 7 calories machine
-12 mountain climber