WARM UP
3x
-20m shuttle run
- 15 jumping squat
-Banded lateral walk 20 L/R
WORKOUT
15-10-8
-DB Reverse lunges with one leg on step
*supersets
-Hips thrust 15/10/8
-Banded kick back 20*3 each legs
- DB single leg RDL
-Double DB sumo squat
ABS
TABATA 25/10x9
- Bicycle crunch
-side V up
-plank with hips dips