Narrow grip bench press

Do sets of 4 x 4.

Advanced, do the one below.

Veni, vidi, burpee!

21-15-9 reps of
– kb swings 32/24kg
– burpees
– cals rowing

advanced:
21-15-9 reps of
– kb swings 32/24kg
– burpee pull-ups
– cals assault bike

Weighted dip

Weighted dip 4 x 4

Only for advanced, no rubbers bands or ring dips.