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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