WARM UP
3x
- 100 m machine
- 30 ‘’ straight plank hold
- 10 Burpee’s
WORKOUT
3 Sets 14/12/8
-DB incline bench chest press
- Eccentric push up
- DB chest fly on the bench(bench flat in the grown)
- back push ups 10*3
-DB Triceps extension seated on the bench
- BB close grip bench press
CARDIO
3x
- 10 cal rowing machine
- 10 inchworms
- 15 bicycle crunch