- squat - 3x5 (220)
- bb jerk - 3x8 (120)
- chin ups - 3x10 (some jumping)
- db rdl - 3x12 (40 + band)
- db flies - 3x12 (25)
- kb goblet squat - 3x15 (24kg)
active rest
- first 3 exercises - 20 calf raises, 15 sit ups, 10 hip raises
- last 3 exercises - 5 roll outs, 10 deck squats, 15 super planks
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