FULL BODY

WARM UP

3 rounds

- 300 m running

- 10 shoulders tap

- 10 jumping squat

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 20/10x12:

- Plank jack

- Legs raise

- crunch