WARM UP
2x
-20 shoulders tap
- 200m machine
- 30 jumping jacks
WORKOUT
*super sets
- single DB Press 20/12/8
- Double DB press 16/10/8
-Banded chest fly 20*3
- Ring dips 10*3
-Triceps pull ups 15/12/8
- triceps kick back 15/10/8
ABS
TABATA 20/10X9
- Russian twist with DBo
- straight plank ball side L/R
- bicycle on elbows
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