WARM UP
250m machine
10 Pull up
15 Jumping jacks
12 Burpees
UPPER BODY
1. Upright row
12×4
2. Alternative rotate chest press
12×4
3. Single DM chest press
12×4
4. Incline bench Push ups
12×3
5. Forearms 4 exercises 10×3
A. Neutral
B. Supinated
C. Pronated
D. Hammer