BACK & BICEPS

WU

2x

- 20 m Bear crawl

- 12 burpees

- 20m straight plank hold

WORKOUT

1-Banded side pull

2- Bench single arm DB row 15/10/8

3- DB Band over wide row 15-10-8

4- Super man row 10x3

5- 45 degree bench DB fly 15/10/8

6- Hammer curl middle pause 12x3

7- single arm C-Curl 15/10/8

CARDIO

3x

- 25 bicycle crunch

- sit ups with plate

- 10CAL