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BACK & BICEPS

WARM UP

2 rounds:

- 250m

- 10 straight plank

- 10 jumping jack


WORKOUT

- seated row with band 10*3

- DB bend over row 15/10/8

- Banded super man10*4

- Deadlift every 3 reps increase the weight until the max

*super sets 15/10/8

- Barbell hands close biceps curl

- DB alt. single arms curl


CARDIO

3 rounds:

- 10 CAL

- 10 Burpees

- 10 press up

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