WARM UP
3 rounds
- 15 side squat
- 40m shuttle run
-front lunges
- stretching
WORKOUT
* Supper set
-KB goblet squat 15/10/8
-DB stationary Lunges 8/10/6
* super sets
3 sets
- Biceps curl with hold 15/12/8(each arm)
- Push up 8/10/8
- 1'skipping rope
-1'med ball slams
ABS
TABATA 20/10x9:
- legs up crunches
- Bicycle crunch
- plank