WU
-5 Shuttle run
-10 Squat
-10/10 Reverse lunges
-10 BB empty bar squat
-200m run
WORKOUT
1- BB empty bar squat 15/10/8
2- Elevated reverse Lunges with kick back 12/8/6
3-Banded hips thrust with 5’ hold 12/8/5
4-KB double banded sumo squat with hold on the last reps 16/12/8
5-Banded legs circle with hold 15x3
ABS
TABATA 20”/10” x12
-Bicycle crunch
-Hollow rocks hold with weight
-Plank front and back
-Sit ups
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