|3x: yoga push-up x5 + Prone chest stretch x4 +superman pull downs x10|
3x:Plank row to press x8 (light)+ Arm circles x10/10
|BB Block Bench Press 5×5@70-75%Pause at yoga block for 2 seconds. |
3-4x: DB Pull-overs x10 + Push-ups x12 + YTW x5
– 500m row
– Med ball Burpee to chest pass x 6 alt.
– Banded knee tucks x12
– Chin-ups x8
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