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LEGS & SHOULDERS

WU

-10 shuttle run

-10 jumping squat

-10/10 legs rotation

WORKOUT

1-Tri-sets 15/10/9

*Double DB Deficit squat

*10m walking lunges

*BB back squat

2- Deficit BB RDL 12/10/8

3- DB hamstring curl 15/10/8

4- KB upright 12x3

5-double DB press to front raise 90 degree

CORE

20 x3:

-Banded crunch

-Bande side crunch L/R

-Banded reverse crunch

-Straight plank row

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