Back squat - work to 5rm
Smith machine sumo squat 3 x 15, 12,12
Db Bulgarian split squat 3 x 10
Weighted Sissy squats into bodyweight 4 x 8 + 5
Seated calf raise 4 x 10
Momomuscle ab circuit:
Wrist to knee crunch 3 x 10
Lying leg lift 3 x 10
Ankle biters 3 x 20
Russian twists (but punch towards ground) 3 x 20
Air dyne 8 x 20 sec. max effort
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