WARM UP
2x :
-200m
- 15 double squat banded
- 20 lateral walk each side
WORKOUT
- 15-10-8-5 DB double sumo squat
-DB elevate Lunges 12/8/5
*super sets
-Banded hips thrust with hold 20/8/5
- dunkey kick back 20*3
-Banded side squat on knees 12/10/8 each side
- Banded side kick with DB to squat ( 10/12.5 kg DB)
ABS TABATA
25” /10” x9 :
- Bicycle crunch
-V up
- Crunch with plate
-plank