SAMSTAG

A. 3 sets of:

6-8 Alternating DB Z-Press /arm

into 15-25 sec single arm forearm plank

-

B. 5 sets of:

6-8 /side RNT Split Squats with DB´s/KB´s loaded in front rack @20x1

-

C. 2 Rounds for max reps:

60 sec Ring Row /strict pull up

rest 30 sec

60 sec SU´s / DU´s

rest 30 sec

60 sec Strict Dips

rest 30 sec

60 sec Wall Ball´s

rest 30 sec