WU
-150m
-10 Burpees
-10 HRPU
-10 Banded pull apart
WORKOUT
1- Supper sets
*BB chest press 15/12/10/8
*Alt bench DB fly 12/8/6
2-Banded triceps pull over extension 15/10/8
5- Decline bench DB press to alt 10-8/8x3
6- Weighted dips 15x3 +DB kick back 15/10/8
CARDIO+ABS
-30 Bicycle crunch
-30 Mountain climber
-30 Weighted crunch
-30" plank with hip dips
-30 legs scissors
-30 partner legs raise
10CAL after each exercises