BACK & BICEPS

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