BACK & BICEPS

WARM UP

3x

- 5 burpees

- 100 m toes touch

- 10 banded pull

WORKOUT

-Banded Banded row 10*3

-Regenerate row 10/8/5

- banded pull down 15*3

-Bench DB fly laying on the abdominal 15/10/8/5

- BB deadlift 12/10/8 build to heavyweight

- single arm DB biceps curl 10/8/5

ABS

TABATA 25/10x9

-Plank up and down

-Bicycle crunch

-sit ups to twist