WARM UP
-300m machine
-15 jumping lunges
WORKOUT
- Lunges + shoulders press 15-10-8
Super sets 12/10/7
- squat
- weighted wall sit 30 seconds
- front squat heels on the plate
- DB single leg standing galf on plate 12/10
- DB clean to press 12/10/8
-DB 90 degree lateral rise 12/10/8
-single DB diagonal press 12/10/8