LEGS & SHOULDERS

WARM UP

2 rounds:

- 250m machine

- 9 inchworm

WORKOUT

- DB squat to overhead 15/10/8

- stationary lunges to side raise 15/10/8

- stading calf L and R 15/10/8

- BB alternate side lunges 13/9/5 each legs

- bench step over L and R 10*3

ABS

TABATA 20/10x12:

- sit ups to twist

- partner legs raise push

- slam ball

- v ups L/R middle