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BACK & BICEPS

WARM UP

3 rounds

- 200m running

- 25 high knees

- 10 inchworm


WORKOUT

-Banded pull ups 10*3

- seated DB fly 15/10/8/5

- single DB row 20/15/12/8


Banded biceps curl 20*2

15-10-8-5

- out to in Hammer curl

-90 degree single DB biceps curl

- chin pull ups


CARDIO

2 rounds

-12 Superman

-13 Inchworm to push up

-13 CAL row

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