BACK & BICEPS

WU

-20 shuttle run

-20m toes touch

-10 shoulders tap

-10 Banded passing over

WORKOUT

1-close grip T row with DB 12/8/8

2-single arm DB row 12/8/5 each side

3-BB over grip row 12/8/5 + 8 pull ups

4-7 DL every 1’ x3

5-DB biceps curl to reverse curl 10x3

CARDIO

For time:

3x

200m row/run

25 bicycle crunch

8-10 Burpees with rope