WARM UP
2x :
- 10 high knees
- 10 nchworm to push up
- 200m row
WORKOUT
*superset: 15/10/8
- BB bench press
- back elevated DB chest press
*superset: 14/9/8
- BB close grip press
- elevated legs push up
* superset: 15/10/8
- weighted dips
- DB triceps pull
CARDIO
3x :
- 15 CAL
- 30’’ plank jacks
- 30 Montain climber
- 15 plate sit ups
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