Dumbell Circuit

500 Meter Row

Shoulder Circuit Warm up I, Y, T

10 Second Hollow Hang ( piked pull up position )

5 sets of 12 reps each. Rest 2 minutes. Repeat

Still Leg Deadlift , Deadlift, Bent over Row

Push Press, Goblet Squat, Russian Twists

10 Second Static Support ( Dip )

400 Meter Run, rest 2 minutes Repeat