WU
2x:
- 200m run
- 10 air squat
Then:
- 10/10 legs swing
WORKOUT
1- Banded side squat 15*2
2-Empty bar back squat 30reps
3-Heavy back squat 15/10/8/5
4- Super sets:
* Banded DB side kick 14/9/5
* knees abductor 20*3
5- banded bench single leg RDL 15/8/5
6- DB pulse squat
ABS
TABATA 20"/10"x9:
- Russian twist
- 45 degrees legs raise
- Bicycle crunch