BACK & BICEPS

WARM UP

- 5"skipping rope

- stretching

WORKOUT

-Single to double arms row 20/14/8

- Banded Superman 20*3

- Double DB fly 15/10/8/5

- Chin pull ups 12*3

- Alternate DB biceps curl 15/10/8

- Eccentric push ups with hold 3 seconds 10*3

CARDIO

3 rounds

- 10 CAL

- 15 Deadlift

- 20 High knee