20 min EMOM
1st 14/12 Cal Ski Erg
2nd 20 Goblet Lunges RX 24 kg
3rd 15 Incline DB Bench Presses RX 20 kg
4th 15 Ring Rows
Bodybuilding sessions
Chest+ biceps
A1. 4×10 Incline barbell press
A2.4×12 dumbell chest press
A3.4ss 10 Incline fly + 10 Spiderman bicep curls
A4. 3ss 10 dumbell squeeze press+ 10 barbell bicep curls
A5. 3x 15 Swiss ball crunches + 15 leg raises + 15 back extensions