Legs:- 3 X Rounds
10 - one leg box squats
10 X F squats 60/40kg
Back:- 3 X Rounds
20 Bend over rows (double kb)
10 Strct pull ups
Triceps:- 3 X Rounds
20 Tricep ext with plate
10 Dips
Shoulders:- 3 X Rounds
2 Shoulder press behind neck
20 Front raises - plate
Biceps:- 3 X Roynds
20 Barbell curls
10 Reverse grip pull ups
Chest:-
100 Push ups