WARM UP
- 20 lateral run
- 20m walking lunges
WORKOUT
- shoulders press 15/10/8
- DB box step up 10*3
- Legs straight deadlift 15/10/8
- Banded pull up 10*3
- BB biceps curl 15/10/8/5
- single arm DB row 15/10/8
ABS
TABATA 20/10 x12:
- Plank jack
- Reverse crunch
- Crunch
- DB sit ups