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BACK & BICEPS

WU

-200m Row/Air bike

-20m Shoulders tap

-10 HRPU

-20 Band passing over

-10 Burpees

WORKOUT

1-Alt KB arms row 12/10/8/5

2- Double DB fly 15/10/8

3- Bench DB row 15/10/8

4- DB regenerate row 10x3

5- Wide DB biceps curl 15/10/8

6- Single DB biceps curl heavy weight 12x3

7-AMRAP

-6 BB deadlift

-10 Pull ups

CARDIO

3x

-12 CAL

-20m Plate pull

-12 BJ

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