WARM UP
3x :
- 200m
- 50 skipping rope
- 5/5 pistol squat
WORKOUT
- Single DB bench step up 12/8/6
- BB back squat 15/12/8/5 built to heavy
- Good mornings 12/8/6
- BB sumo Deadlift 12/8/6
- seated DB lateral raise 14/10/8
- seated DB Arnold press 15*2 then 8*2
ABS
TABATA 20/10X12
- DB Russian twist
- elbow plank
- Reverse crunch
Comments