3-5 minutes of workout prep

single arm farmers walk x 20m per arm

seated crossed leg wall angels x 15

goblet squat x 10 @ 22×1

scap pull ups x 15

plank walk out x 10




A1 Strict Press x6x5 sets

A2 Dead Lift 60%x5, 70%x5, 80%x2x3


minute 0-3

20 PC @ 135/95

amrap push ups

minute 3-6

20 HPC @ 135/95

amrap push ups

minute 6-9

max calorie on rower


Cool Down

doggy pose x 2 minutes

pigeon pose x 1 minute per leg

theraband work

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