WARM UP
- 20 side lunges
- 20 legs circle
- 10 inchworm
WORKOUT
-Empty BB squat Heels elevated 1 set of 20 reps
- Squat with slow eccentric tempo 10/8/5
- DB deficit push up 10*3
- DB Biceps curl 10*3 (increase weight until failure)
- DB single arm press up seated
10*3
- Chin up 8*3
- DB lunge 12*3
ABS
TABATA 12 rounds
- spider plank
- crunch
- Montain climber
- Bicycle crunch