WARM UP
250m
20m Side lunge
15 Squat
LEGS
1. Front Squat
3 exercises in the bench (Improved )
quads/ 10×3
Glutes/ 10×3
hamstringe /10×3
2. Abductor 10×3/10×3
3. Adductor 10×3/10×3
4. DB Deadlift 15
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250m
20m Side lunge
15 Squat
1. Front Squat
3 exercises in the bench (Improved )
quads/ 10×3
Glutes/ 10×3
hamstringe /10×3
2. Abductor 10×3/10×3
3. Adductor 10×3/10×3
4. DB Deadlift 15