WARM UP
- 300m machine
- 10 jumping squat
- 10 Burpees
- 25 legs swings (each)
- 2’’ mobility and stretching
WORKOUT
- Banded lateral walk 10*3
- Bandes DB double squat 15/10/8/5
*super sets
- banded circle 15 each legs
- Legs open Hips thrust banded 20/15/10/7
- squat to RDL with DB 15/10/8
ABS
TABATA 20/10x9:
-Ball sit ups
- Heels tap
-Mountain climber
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