WARM UP
2x :
-200m
- 20 Single DB squat
-10/10 leg swing
WORKOUT
15-10-8
- double DB squat
-Stance hips thrust ( one leg on heel one flat) with DB
- Banded pull
- Lunges with kick back
- DB single leg RDL
ABS PARTNER
TABATA 20” / 10” x 9 :
- Russian twist with ball
- plank hands clap
- Bicycle crunch