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
HR Push up
Inverted rows
Incline db bench
Close grip last pull-down
Tricep push down
Bicep curl on incline bench
Negative push ups
Lat pull-down 3s on the eccentric
oh tricep extension
Alternating bicep curl
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