LEGS & SHOULDERS

WU

2x

-10 shuttle run

-10 BB squat

WORKOUT

1- Heels elevated single DB squad 15x1 the 12x3

2- Single DB sumo squat 15 then 10x4

3- single light kB knee up 15x2

4- BB reverse lunges 12/8/5

5- DB hamstrings curl 15/10/8

6- seated double DB front raise 15x3

7- ⁠shoulders press single arm down 12x3

BYE BYE LEGS

-4x failure jumping lunges

Then 400 m bike/running