CHEST & TRICEPS

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