Warm up
3 rounds
10 m duck walk
10 m toe walk
10 m side lunge
10 m inchworm
3 rounds
200 m row
20 bird dogs
20 soldier kicks
Workout
8 rounds
12 supermans
3 rounds
:15 half bicep curls (start from bottom)
:15 half bicep curls (start from top)
:15 full range bicep curls
:15 rest
4 rounds
:15 DB lunger (left leg forward)
:15 rest
8 rounds (4 on each side)
:15 rest
switch legs
100 m tip toe waiters carry (50 m each arm)
3 rounds
:25 weighted glute bridge hold
4 rounds
12 DB bench press (moderate weight)
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