LEGS & SHOULDERS

WARM UP

- 40 Shuttle run

- 10 jumping squat

-Front squat 15/10/8

- KB sumo squat on the plate 15/10/8

- Bench step up with the DB 10*3 each legs

- KB working lunges 20m * 3

- BB shoulders to overhead 15/10/8

- Plate front rise and turn L/R 10*3

-plate around the world 15/10/8

TABATA 20/10 x 12 :

- leg straight hold with single DB

- crunch

- Bicycle

- plank