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BACK & BICEPS

WARM UP

3 Rounds:

- 300m Machine

- 10 Hand release push up

- 10 Mountain climber


WORKOUT

-Single arm row 15/14/8

-Banded pull up 10*3

-Single arm renegade rows 10*3 each arms

- dropset DB fly 5/9/14


*Supper sets

- Banded biceps curl 15*3

- Eccentric push up 10*3


CARDIO

3 rounds

- 10 CAL

- 10 Deadlift

- 10 Burpees

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