Dinner

Warm up

2 rounds

10 good mornings

25 m toe walk

10 bird dogs

25 m duck walk

10 windmills

25 m lunge

10 spiderman lunges

25 m shuffle

10 squats

25 m butt kicks

Workout

:35s of work :25 rest for 5 sets then move to the next exercise

1. HR Push up

2. Inverted rows

3. Incline db bench

4. Close grip last pull-down

5. Tricep push down

6. Bicep curl on incline bench

7. Negative push ups

8. Lat pull-down 3s on the eccentric

9. oh tricep extension

10. Alternating bicep curl

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