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BACK & BICEPS

WARM UP

2x :

- 12 jumping squat

- 10 Mountain climber

- 70m run


WORKOUT

- banded one arm pull down 12*3

- Bench 45 degree DB row each side L/R 15/10/8

- BB row (under grip) 10/8/5

- single arm biceps curl 15-10-8

- push up hold 10*3


CARDIO

AMRAP 7 :

- 10 CAL

- 10 deadlift

- 10 burpees over the bar

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