LEGS & SHOULDERS

WU

1’ machine

10m walking lunges

10 m broad jumps

10 empty bar back squat

WORKOUT

-barbell back squat 15/12/ 10/8

-seated shoulder press 12x3

-barbell good morning 15/12/10/8

- DB side raise12x3

-standing calves 15/12/10

-seated arnold press 12x3

CARDIO

3x

-150m run/ row

-20 single leg v-ups

-12 KBS

-12 tuck in knee