WU
2x
-15 Banded squat empty bar squat
-20 Lateral walk
-20 Squat hold knees open
-200m Run
WORKOUT
1- DB side lunges 15/10/7 each side
2- BB hips thrust single leg to hold 17/12/9 + 20/20 banded legs circle kneeling
3- super sets: Banded KB/DB swing + RDL 15/10/8
ABS
TABATA 20” /10” x12
1- Plank with hips dips
2- Leg scissors
3- DB sit ups with legs extension
4- Bicycle crunch with hold
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