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