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FULL BODY

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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