PM: 90 min
Warm up 10 min
1.Strict pull up
- 4 reps every 40 s. until failure
- Total of 10 sets + 2 reps

2.4 sets:
8 DB press - 8 9 10 10 kg
10 high cable pulley - 15 15 15 17.5 kg

3.4 sets:
12 low cable pulley - 40 40 40 40 kg
10 side lat raise - 4 4 4 4 kg

4.3 sets:
7 bicep curls - 10 10 10 kg
15 s L-sit hang

5.Push ups
- Accumulate 100 reps
- 20 x 5 reps

6.4 sets:
12 bicep curls - 12.5 kg

7.EMOM7: abs