WU
2 x
-200m machine
-15*2 legs swing
-20 Banded empty bar back squat
WORKOUT
-kneeling BB back squat 14/10/8
-single DB hips thrust knee open 20/15/0
-Banded BB back squat 12/8/5
-Banded legs circle 20x3 each legs
ABS
TABATA 20"/10" x12:
- Bicycle crunch
- ā plate hold alt legs fluter kick
- single arms DB sit ups
- plank jacks
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