WARM UP
- 15 side squat
- 40 m shuttle run + toes touch
- stretching
WORKOUT
* Tri set
-KB goblet squat 15/15/20
-DB renegade row 8/10/6
-DB lunges 15/12/8
* super sets
3 sets
- Kneeling alternate biceps curl with hold 15/12/8(each arm)
- Push up 8/10/8
- 1' skipping rope
-1' med ball slams
ABS
TABATA x 12:
- legs up crunches
- Bicycle crunch
- plank