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LEGS & SHOULDERS

WARM UP

- 200m machine

- 10 high knees


WORKOUT

- Front squat 10*4 ( last 4 set is drop-sets 10*3)

- Elevate front Lunges then DB press after each set 10*4

- KB Tempo pause Heel elevated Goblet squat 10*3

- Double walking lunges 10 steps*3

- plate front rise 10*3

-Alternate side rise 10*3


CARDIO

EMOM 12

- 00:40 machine (Hardest resistance)

- 20,22,24,26,28 dynamic air squats

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