BACK & BICEPS

WU

2x

- 200m run

- 25 high knees

- 10 inchworm

WORKOUT

- Banded pull ups 10*3

- seated DB fly 12/8/5

- single DB row 20/15/8/5 (each hands)

Banded biceps curl 20*2

- out to in Hammer curl 15/10/8

- push up hold 8x3 hold 5" between each sets

- chin pull ups

CARDIO

3x

- 10 Burpees

-13 Inchworm to push up

- 13 CAL row/ski