CHEST & TRICEPS

WU

-20” straight plank hold

-100m run

-10 shoulders tap

-10 push up

WORKOUT

1-Bench deficit BB chest press 15/10/8 + hips elevated DB alt press

2- Chest fly 12/9/7

3- Heavy plate chest press 12x3

4-DB alt kick back 15/10/ 8 + banded pull over 20x3

CARDIO+ABS

non stop

TABATA 20” /10” x8

20 DB Crunch hold legs

20 DB Toes reach

20 DB Crunch hold leg Lower

Every round 12 caL