WARM UP
3 rounds:
- 20 jumping squat
- 20 m lateral run
- 20 jumping jacks
WORKOUT
- banded single arm lay pull down
*Drop sets 5-8-13-15
- BB row over grip
- straight plank row
- Double DM row to DB fly
- alternate biceps curl
- Banded biceps curl
CARDIO
- 15 CAL
- 15 bicycle curl
- 15 Superman to push ups