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