4 Rounds
1 min On – 1 min Off
1st Back Step Goblet Lunges RX 24 kg
2nd Halo Slam Ball Throws RX 12 kg
3rd Hand Release Push Ups
Uper day 2
4×10 Chin ups
4×12 Wide grip cable bent over row
4×10 Arnold press seated
4 triset 10 pull over+ 10 side raises +10 rotational b curls
3 ss 10 dumbell high pull + 10 y pull +10 barber b curls
3x10r/10l preacher b curls 3Χ L hold bar 30″ + side throws ball 10r/10l