WARM UP
3 rounds
-15 jumping squat
- 150m rowing machine
- 30’'straight plank hold
WORKOUT
*super sets
- Eccentric chest press with bar 15/10/8
- hands elevated push ups R/L 10*3
- single DB press to triceps pull over upper back on the bench 10/8/10/8
- DB fly (laying on the bench ) 12/8/5
*Super sets
- Ticeps push up 20*3
- Single arm Triceps kick back DB 15/10/8
1"back plank x3:
CARDIO
3 rounds
- 12 cal row
- 15 Hands release push up
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