WARM UP
- 300m machine
-50 skipping rope
- 10 squat
WORKOUT
- Single DB goblet squat 4 sets of 12/8
- DB front Lunges alt 4 sets of 12/8
- DB Romanian deadlift 4 sets of 12-8
- seated DB calf raise toes elevated 4 sets of 12 reps
- seated DB lateral raise 14/10/8
- seated DB Arnold press 14/10/8
- DB shrug 14/10/8
ABS
TABATA 20/10 x 16:
- DB Russian twist
- in and out ( with DB for advance)
-Bench seated flutter kick
- crunch
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