WARM UP
2 rounds
- 50 skipping rope
- 10 lateral run
WORKOUT
1- Supper sets 14/9/8/5
- BB close grip bench press
- Alternate single arm kick back
2- supper sets 14/9/8/5
- single arm incline DB press
- single arm incline DB fly
*Drop set
- BB chest press. 15/10/8/5
- Banded chest press 10*4
CARDIO
3 rounds
- 15 CAL
- 10 pull ups
- 15 jumping squat
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