LEG & SHOULDERS

WARM UP

3 x

- 300m machine

-25 jumping squat

- 10 alt front lunges

WORKOUT

- KB heels elevate gobelet squat 15/10/8

- DB hamstring 15/10/8

- single leg standing galf 10*3

- Bench split squat 14/10/8

- single arm DB press 16/10/8

- BB upright 15/10/8

- seated DB fly 15/10

ABS

TABATA 20/10x9

- hollow rocks

- Legs in and out

- Bicycle crunch