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CHEST & TRICEPS

WU

2x

- 10 shoulders tap

- 10 PVC bar pass over

- 50m side run

WORKOUT

1- underhand BB press 15/12/8/5

2- Double DB close press 15x1 then 12x3

3-DB skull crunches 15/8/15/8

4- Decline bench DB fly 15/8/15/8

5-Build to heavy Bench press BB 15/12/8/5

5- Banded pull down 20x2

6- single DB kick back under grip 12/8x4

CARDIO

FOR TIME

3x

- 12 CAL row/ ski

- ⁠12 HRPU

- ⁠6 BB push press + 6 burpees over the bar

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