WU
-200m air bike/run
-15 jumping squat
-10m duck walk
WORKOUT
1-Goblet squat with KB/DB 12/10/8~5
2-Deficit dual DB hamstrings curl 12x2 then 8x2
3- Single DB split squat 12x2 then 8x2
4- Deficit single DB sumo squat 15/10/8/8
5- Calves curl 12x4
6- super sets 15/10/8
*seated cut and rotation
*kneeling overhead press
BYE BYE LEGS
3x:
1- single DB up and down 10
2- 150m bike/run
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