WARM UP
3x:
- 40m shuttle run
- 10 jumping squat
- 10 inchworm to push up
WORKOUT
-Double dumbbells to shoulders press 15-12-8
-DB jumping squat 10*3
-bench step up 10*3
-DB kick back 10*3
-Lunges to biceps curl 15/10/8
ABS
TABATA 20"/10"x9:
- Russian twist
- plank move front and back
- in and out