Mains
0-15 minutes
21 – 15 – 9
Deadlift @ 100/ 80
Strict Press @ 20/ 15
15-30 minutes
21 – 15 – 9
Sdhp @ 50/35
D/B push-ups
RookieFit
Tabata
Complete 8 Rounds of 20 seconds work followed by 10 seconds of rest for each movement.
Row
Squats
Sit-ups
Push-ups
Ring rows
