
FRIDAY 17/9
Let’s get Swole
5 Rounds
10 Hollow Rocks
10 V-Ups
10 Leg raises
10 second Hollow Hold
1 minute Rest
Then 3-4 rounds
Bands- DB- Bar
1 min Bicep curls
1 min triceps extensions -dips
1 min row/ chinup
1 min chest press
1 min weighted squat pumps
BODYWEIGHT
2) handcuffs
shoulder taps
praying hand pec pumps
Bench dips
bear crawl