Warm up:
- 1000 meter row
- Dynamic Stretches
- Foam Roll
Main Set:
- 4 Rounds
-
- Triple Super Set
-
- 10 TRX Push ups
- 10 Hammer Curls
- 20 Mountain Climbers
- 1 min recovery after the each round
- 4 Rounds
-
- Triple Super Set
-
- 10 Military Pushups
- 10 Tricep overhead extensions
- 15 Dumbbell Woodchoppers
- 1 min recovery after the each round
- 4 Rounds
-
- Triple Super set
-
- 10 – 12 Dips
- 10 Dumbbell Concentration Curls
- 15 TRX Single Leg Pistons
- 1 min recovery after the each round
- 4 Rounds
-
- Triple Super Set
-
- 12 Incline Wide Pushup
- 10 Dumbbells tricep kick back
- 30 Hanging Knees to chest
- 1 min recovery after the each round
Cool Down
- Foam Roll and stretch
