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LEGS & SHOULDERS

WARM UP

2 rounds:

- 150m

- 10 jumping squat

- 20m lunges

- 2’ mobility and stretching


WORKOUT

- Single leg standing calf 3 drop sets of 10*3 each leg

- 10 reps empty bar back squat

- Back squat with 2/3 sec eccentric break 12/10/6

- Banded KB swings 15*3

*super sets

-DB Heels elevated Goblet squat 15/10/8

- DB split squat 10*3 (2-3 sec eccentric break)

-Arnold press seated 10*3

- BB upright 10/8/5

-Front to side rise 10/8/5


BYE LEGS

EMOM 5

- 100m

- 12 Hang squat clean (7.5KG *2)

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