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LEGS & SHOULDERS

WARM UP

3 rounds:

- 200m machine

-50 skipping rope

- 10 squat


WORKOUT

- Single DB goblet squat 4 sets 12/8/12/8

- DB bench step up 12*3

- DB calf raise toes elevated 15*3 each legs

- seated DB lateral raise 14/10/8

- seated DB Arnold press 15*2 the n 8*2

- KB sumo squat to high pull 14/10/8


ABS

TABATA 20” / 10” x 12 :

- DB Russian twist

- elbow plank

- Reverse crunch

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