WARM UP
2 rounds
- 40m shuttle run
- 40m lateral run
- 40 jumping jacks
WORKOUT
^supper-sets 20/15/10/8
A- Pull up
B- DB fly (increase the weight gradually)
- Banded bend over row 15*3
- deadlift 15-10-8
^ Tri-sets 15/10/8
- single arm DB curl seated
-push up
- BB hands close biceps curl
CARDIO
3 rounds
- 300m machine
- 20 jumping jacks
- 10 deadlift