5 rounds Circuit training
1 min ON – 1 min OFF
A. Ski Erg
B. Burpees face the parallettes
C. Farmer Walk RX 24 +24 kg
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