BACK & BICEPS

WU

-150m

-25 superman

-25 shoulders tap

-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

AMRAP

1-200m rowing/ski/air bike

2- 15/15 hollow rocks single leg

3- crunch with knee raise