LEGS & SHOULDERS

WARM UP

- 50 single under

- 200m machine

WORKOUT

- Good mornings 15/10/8/5

-kettle bell swings 20*3

-Barbell RDL (toes elevated) 15/10/8

- DB Deficit reverse Lunges 10*3

- single leg Box pistols 12*3 (2sec eccentric tempo)

- DB shoulders upright 15/10/8

- squat + shoulders press 15/10/8

- Arnold press 15/10/8