BACK & BICEPS

WARM UP

- 20 inchworms

- 20 toes tap

WORKOUT

- 15-8-15 over hand barbell row

-10x3 Ring Row

- 15-12-8-5 Barbel deadlift increase the weight radially

- 3x15 bench dips leg straight

- 3x10 single arm DB extension

CARDIO

3 rounds:

- 50 single under

- 10 jumping squat with ball

- 5 calories