GLUTE & ABS

WU

-10 Shuttle run

-20 Banded squat

-30 Jumping jacks

-200m row/bike

1- Banded side kick 15/10x2

2- Single DB sumo squat to dedlift 15/10/8

3- Banded BB hips thrust 15/10/8

4- Banded double kick back 15x3 each legs

5- single Leg Db RDL to revese lunges

TABATA 20”/10” x12

-Plank with DB tap

-Legs ups Russian twist

-Hollow rock

-Crunch