CHEST TRICEPS

WU

2x:

- 100m shuttle run

- 10 hands release push up

- ⁠band pull appart

- 10 Burpees

WORKOUT

- chest press with BB 12/8/6

- ⁠hips up alt DB chest press 12/8/6 each hands

- on bech double DB chest press to fly 15/10/8

- ⁠one side deficit push ups 10x3 each side

- ⁠Ring dips banded 12*2

- ⁠BB pull over 10/8/5

- Single DB kick back 15/10

CARDIO

3x:

- 30” plank hold

- 10 Hang knees raise

- 50 Skipping rope