BACK & BICEPS

WU

3x:

- 25 high knees

- 5 burpees

WORKOUT

-Banded seated row 10*3

- single bench DB row 15/12/8~5

- DB fly 15/12/8~5

-BB row 15/10/8

-DB wide curl 15/10/8

- Waiter curl with single DB 15/10/8

- kneeling single arms biceps curl 10x2

CARDIO

3x:

-12 CAL

-12 DL

-12 Burpees over the bar