20 min EMOM 1st 12 Dead Lift DB or KB 24 kg each , 2nd 9 Strict Hand Stand Push Ups, 3rd 14/10 Cal Echo Bike, 4th REST.
Pull session
12-10-8-8 deadlift
4x S.S:8 chin ups + 10 alternating bicep curls
3xS.S 10 chest supported wide grip dumbell row+ 10trx bicep curls
Core:8R/8L Half Turkish sit ups+ 12 reverse snow Angel’s
Upper strength
A1.3/4 sets of: 8/10 Narrow grip Bench Press 8/10 Chin ups
A2.3/4 sets of: 8 Push ups on parallette 8+8 single arm Db row
A3. 3 sets of: 10 burpees 15 sit ups 40’’ echo bike
A4. 3 sets of: 12 Db bicep curls 12 Db tricep extensions 12 Russian twists
