WU
3x:
-150m
-10 shoulders tap
-15 knee push up
WORKOUT
1- BB bench press 15/10/8
2- Single DB 45 degree press 15/10/8
3- Super sets
-DB fly 12/10/8
-Deficit push ups 10-12x3
4- Ring dips 15x3
5- BB pull over 12/8/5
6- 10x2 banded triceps pull down then DB kick back seated 15/10/8
CARDIO
-150m row/ ski
-10 Box Jumps
After 3 rounds 2’ plank
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