BACK & BICEPS

WARM UP

3x:

- 200m row

- 20m toes touch

1-Single to double arms row 15/10/8

2- Lat pull down 20*3

3- Double DB band fly 15/10/8

4-Banded chin pull ups 12*3

5- Alternate DB biceps curl 15/10/8

6-Eccentric push ups with hold 3 seconds 10*3

3x:

- 10 CAL

- 10 BB DL

- 10 burpees