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BACK & BICEPS

WU

2x

- 150m row

- 20’’ super man hold

- ⁠50 jumping jacks

WORKOUT

1- single arms banded pull down 10/10x3

2- Alt KB row 15/10/8

3- bench single DB row 12/8/5 each side

4- BB over grip row 15/10/8

5- super set

* Biceps curl 15/10/8

* ⁠10 push ups with hold 10" every 2 reps

6- pull ups 8x4

CARDIO

FOR TIME (3x)

- 12 CAL row/ski

- 12 regenerate row

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