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LEGS & SHOULDERS

WARM UP

- 20 cal machine

- 20m Toes tap


WORKOUT

*super set

- BB RdL 15-10-8

- Banded hamstrings pull over 10*3

- squat to front rise with Single DB 15-10-8

- DB walking lunges 10*3

- DB upright 10*3

- single arm rear delt 12/8/5 each hand

- DB side rise 10*3


ABS

TABATA x 12 :

- Russian twist with slam ball

- in and out

- shoulders tap

- mountain climber

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