9-24-19 back, triceps, bi's & abs

Warm up
3 rounds:

• 15-20 med ball goodmornings
• 15-20 banded bicep curls
• 15-20 banded facepulls

Main Work

• close grip bench 4x12-15
• landmine rows 4x12-15
• pull ups 4x10-12 *use bands or substitute with ring rows
• tricep roll backs 4x12-15

then, *stay on each movement until 100 completed before moving to the next movement:

• 100 banded reverse flys
• 100 banded bicep curls
• 100 banded tricep pull downs

then tabata abs 8rds of 20 secs work 10 secs rest of:

• ab mat sit up
• side leg lowers/leg lowers/plank/mtn climber *alternate through these 4 movements each round

Optional Cardio
can be done at home or come back to the gym later in the day

• 20 mins of your light cardio.. sled drag, rowing, walking, light run, or zumba :))