25 min EMOM
1st 15 KB Swings RX 24 kg
2nd 18/15 Hand Release Push Ups
3rd 45 Sec Max Row Erg
4th 200 m Run
5th REST
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