WU
2x :
- 10 high knees
- 10 lateral run
WORKOUT
1- Supper sets 15/10/8
- BB bench press
- back elevated DB chest press
2- supper sets 14/9/8
- BB close grip press
- elevated push up
- Ring dips 12*3
- single arm kick back drop sets 5/8/10/15
CARDIO
3x :
- 15 CAL
- 10 plank jacks
- 15 straight toes touches