WARM UP
2 rounds:
- 15 cal machine
- 10 Superman
WORKOUT
- Banded back extension 15*3
^ supper-sets 20/15/10/8
- BB row over hold the BB
- Alt DB row
^ Tri-sets 15/10/8
- DB curl hands open
- Alt DB hammer curl
- Banded pull up
CARDIO
3 rounds:
- 15 ring row
- 15 cal machine
- 10 Burpees