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
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