LEGS & SHOULDERS

WARM UP

-50 high knees

- 50 jumping rope

WORKOUT

12/15 reps 4 sets 20 seconds break

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

- single DB knees down and up with squat

- Plate side lunges

-Double DB sumo squat to ATW

- DB Side ride

- single DB front rise