WARM UP
- 20 jumping squat
- 50 skipping rope
- 200m lateral run
WORKOUT
*Super set 1:
-Banded squat 10*3
- DB single leg RDL 15/10/8 each leg
* super set 2:
- squat with kick back 10*3
- banded up kick side
* super set 3:
- Barbell Hips thrust 15/10/8
- KB double sumo squat
ABS
TABATA 20/10:
- straight plank shoulders tap
- sit up wall ball
- Legs rise
- plank with hips dips