WU
1’ Machine
10 Jumping squat
20m Broad jumps
20m High knee
10 DL
10 Back squat
WORKOUT
1- BB front squats 12/12/8/8
2- Lying DB hamstring curl 10x4
3- BB back squat 12/12/8 + db close feet squat 10x3
4- Sumo DL 12/10/8/8
5- Seated shoulder press 12x3
6- Seated delt rear 10x3
7- Front raise to side raise 10x3
CARDIO
3x
200m
8 Burpee BJ
12 KBS
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