Blue Đàn Tranh

Warm Up: 3 Rounds of Tabata (20 seconds on, 10 seconds off): Squats, Sit-Ups, Push-Ups.

Workout:

1. DB Overhead Lunges - 3 sets x 8 reps per leg (rest 30 secs between each set)
2. Burpee Pullups - 4 sets x 6 reps (rest 45 secs between each set) 3. DB Renegade Rows - 2 sets x 10 reps per arm (rest 60 secs after each set)
   4a. Jumping Jack Plank Hold – 1 min hold for max time 4b . Single Leg Glute Bridges – 20 alternating repetitions