LEGS & SHOULDERS

WARM UP

2x :

- 25 squat jacks

- 10 empty BB zombi squat

- 150m run/bike

WORKOUT

- super sets 16/12/8

* single leg curl Banded

* BB good morning

- split squat 15/10/8

- Front squat 10/8/4

- single DB side raise at 45 degree 16/10/8

-seated Arnold press 15/10/8

BYE BYE LEGS

1-200m bike/run

2- 30’’ weighted wall sit hold

3- 10 DB front squat