LEGS & SHOULDERS

WARM UP

3 rounds

- 250m

- 20m walking Lunges

- 20 air squat

- 5’’ stretching

WORKOUT

-wall sit 30’x3

-alt DB front lunges to single shoulders press 15-10-8

- BB squat 15/10/8

- KB swing 15*3

- single DB bench split squat 10*3

- front to side rise 12/10/7

- DB press 12/10/8

ABS

12 rounds

- Bicycle crunch

- in and out

- Legs rise