WARM UP
- 200m High knees
- 150m Machine
WORKOUT
- 20 Chest press empty bar
- Weighted chest press 20/15/10/8
- Push up 12x3
- DB fly with ball 20/15/10/8
- DB pull over 15/10/8
-DB triceps curl 20/15/10/8
-Bench dips 12x4
Cardio
3 Rounds
- 30 cal Machine
- 10 Burpees
- 5 Box jump