LEGS & SHOULDERS

WARM UP

3 rounds

-50 high knees

-40m shuttle run

- 20m walking lunges

15/12/10/5

- DB double squat with heels on the plate (hold DB on the shoulders)

- Plate side lunges

-Double DB sumo squat elevated to ATW

- single leg Bench step over 10*3

-BB press up

- DB Side rise

- single DB front rise