WARM UP
- 3’ skipping rope
- 20m Lateral banded walk
WORKOUT
- single DB Banded squat 15/10/8
- Single DB Romanian deadlift + squat 12/8/5
- Hips thrust BB 4 sets
15-10-8-5
- Banded Double DB Romanian deadlift 12-10-8 (long band)
- Bench single DB step up 10*3 each leg
- Back lunge single DB 4 sets
15/10/8 the last sets until failure
ABS 20/10
- planks up and down
- Toes reach
- Reverse crunch
- Straight leg bicycle
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