BACK & BICEPS

WU

-200m

-25 pvc passing over

-10 superman

-10 front luge with twist

WORKOUT

1- DB row with rotation 20/15/10

2-super sets

*BB over grip 15/10/8

*pull ups 8-10

3- single DB row 15/10/8

4- DB fly 10/8/8

5- Alt biceps curl 16/10/8 + 10’’ hold down push

6- Double DB bicep curl with hold 5’’ 10x2

CARDIO

AMRAP 7’

-8 DL

-300m row/ski

Cash out: 2:30’’ plank