WARM UP
- 40m shuttle run
- 20 jumping squat
- stretching
WORKOUT
- Squat to side rise 15/10/8
- BB bent over row 15/10/8
- BB RDL 15/10/8
- Ball wall sit 30” x 3
Super sets 3 rounds:
- Box jump 10
- Ball over the shoulders 10
ABS
TABATA 12 rounds:
- legs straight hold with DB (laying on the back)
- plank jacks
- sit up to twist
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