BACK & BICEPS

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