FULL BODY

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