WARM UP
2x
-100m shuttle run
- 15/15 legs straight kick back
- 20/20 lateral walk with band
WORKOUT
*15-10-8-5
- double DB on shoulders RDL
*super sets
-Banded hips thrust with hold 20/8/5
- double dunkey kick back 15*3
- Banded squat to side kick with single DB ( 10/12.5 kg DB) 15/10/8 each legs
- on knees banded abductors 15*3
ABS
TABATA 25/10x9
- Bicycle crunch
- DB sit ups
- in and out
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