WU
-150m
-25 superman
-25 shoulders tap
WORKOUT
-super sets 15/10/7
*Single DB row
*Barbell row (over grip)
-Alt bench DB fly 16/8/8
-3x pull up until failure
-DB Row 10x3
supersets: 12X3
kneeling BB half to full curl
kneeling Alt DB biceps curl
CARDIO
AMRAP
1-200m rowing/ski/air bike
2- 15/15 hollow rocks single leg
3- crunch with knee raise
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