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