LEGS & SHOULDERS

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