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LEGS & SHOULDERS

WARM UP

- 400 m shuttle run

- 10 squat


WORKOUT

1*super set.

A- DB squat 15-10-8

B- 00:30 weighted wall sit


2* super-set

A- stationary lunges with single DB passing down 15-10-8-5

B- DB Box step up 7*3


*shoulders

-BB push press 15-10-8

-seated DB fly 15-10-8


ABS

TABATA 20/10 x12:

- elbow to knee crunch

- in and out

- mountain climber

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