- gamefaceent212
"Full Body Fat Fighter!"

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 T-Bar Rows (add weight every two sets)
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 (right leg forward)
:15 DB lunger (left leg forward)
:15 plyo lunge (body weight only)
: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 lying crossover extensions (each arm)
12 DB bench press (moderate weight)