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