BACK & BICEPS

WU

2x:

-40m shuttle run

-40m lateral run

-40 jumping jacks

WORKOUT

supper-sets 20/15/10/8

A- Pull up

B- double DB fly w/ incline bench

-Banded lat pull-down 15x3

-BB Bend over row 15/10/8

-deadlift 15-10-8

^super-sets 15/10/8

-single arm alt DB curl seated

-BB hands close grip biceps curl

CARDIO

2x:

-200m

-20 HRPU

-10 alt KB row