WU
1- 10 shuttle run
2- 10 jumping squat
3- 10 BB squat
4- 10 front lunges
5- 10 Burpees
WORKOUT
1- heels elevate single DB squat 15/10/8
2- BB deficit lunges 12/8/6 each legs
3- deficit good mornings 15/10/8
4- single DB Bulgarian split
5- 15/10/8 pendulum squat with single DB + 20 seconds wall sit
6- Arnold press 15/10/8
7- seated side raise 15/10/8
ABS
20 x3
1- crunch
2- bicycle crunch
3- plank
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