CHEST & TRICEPS

WARM UP

2 rounds

- 200m machine

- 30 jumping jacks

WORKOUT

*super sets

- single DB Press 17/13/10/8

- Eccentric push 12*3

-Ring row 12*3

- Bench pull over 15/12/8

- alternate triceps curl DB 15/12/8

- Banded triceps curl

ABS

TABATA 20/10x9:

- Russian twist to up

with DB

- straight plank ball

- seated legs kick