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BACK & BICEPS

WARM UP

3 rounds

- 10 shoulders tap

- 20m high knees

- 150m machine

- 2' banded pull mobility

- 4' stretching


WORKOUT

A* super sets 15/12/8

- Banded pull ups

- Bench DB fly

B* Tri sets 14/10/8

- Bench DB row

- Hands open super man

BICEPS 15/10/8

- Alternate DB biceps curl

- DB grip over Biceps curl


CARDIO

3 Rounds

- 15 CAL

- 15 Deadlift

- 15 Burpees

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