20 min EMOM 1st 9 Touch & Go Dead Lift RX 100 kg, 2nd 12/9 Burpees, 3rd 14/10 Cal Echo Bike or 250/200 m Row Erg , 4th REST.
Back triceps bicep
4×10/8 pull ups 4×12 cable pull down wide grip
4×12 Incline dumbell row (uper back)
3x triset 10 wide bent over row 10 alternate bicep curls 10 diamond push ups
3x 12 barbell bicep curls 12 skull crusher floor 3ss 12/16 dead bug 10 strict toes to bar