Warm up:  

• 200m

• Lateral band walk down and back

• 20 Air Squats

• 1 Minute PVC Pass Thru

• 1 Minute bike @ 60- 70 RPM

Performance:

• Reverse Curls (Use Barbell) = 4 x 8

• Concentration Curls = 3 x (8/8)

• Close Grip DB Bench = 4 x 8

• Reverse Grip Triceps Pushdown 3 x 15

Fitness: 5 rounds 

• 5 Db Front Squats AHAP

• 10 Lateral Overs

21-15-9 

• Db Push Press or Incline bench

• Knee to elbow

• 400m