Exercise Sets & Reps 

 

1. Pull-ups / Pull-downs 3x 4-6

2. DB Incline Bench press 3x 4-6

3. Band Pull-aparts 3x 15

4. Seated one arm Cable Rows 2x 4-6 / side

5. Dumbbell Curls 2x 6-8

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HIIT

30s on / 30s off. 15 minutes total.
Choose from treadmill / track sprints,
Assault bike or Boxing.