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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