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BACK & BICEPS

WARM UP

- 12 jumping squat

- 150 m machine


WORKOUT

- banded one arm pull down 12*3

- Bench DB row each side L/R 15/10/8

-Barbell row ( under grip) 12/10/8/5

- Barbell curl. Close grip 15-10-8

-single DB hammer + side biceps curl 10*3


CARDIO

AMRAP 7 minutes

-10 Bench to Box jump

- 10 cal machine

- 10 inchworm to push up

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