WU
3x:
- 10 shuttle run
- 20 squat jacks
WORKOUT
*Super set 16/10/8/5
- single arm chest press with DB
-deficit push up 10*3
-DB chest pull over 15/10/8
*Super set 15-10-8
- Hands close chest press
- ring dips or bench weighted dips
- on knees banded triceps curl 12*3
CARDIO
3x:
- 12 CAL
- 10 Burpees
- 12 ring row
- 1’’ weighted plank
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