WARM-UP

30-20-10 Air Squat Cross Kicks video
10-15-20 Sit-Up

Handstand Shoulder Opener

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BODYWEIGHT STRENGTH

3-4 rounds, rest 30-60sec between movements.

1) 5-10 Push-Up, tempo 32X1 + 10sec Hold 1cm chest from the ground
2) 3-5 Table Rows + 10sec Hold at top position video
3) 5-10 HSPU (strict) + 10sec Hold head 1cm from the floor
4) 10 Hollow Rock + 10sec Hollow Hold

RPE 3+ to 4

Tailoring Options:
Increase or decrease the rep scheme
Table row→ Pull-Ups→ Door Frame Row
HSPU→ HSPU feet on the couch

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CONDITIONING

50 rounds for time:

1 x Lunge + Reverse Lunge right leg
1 x Lunge + Reverse Lunge left leg
3 x Air Squat

RPE 4, very heavy breathing

Do one forward lunge followed with reverse lunge. Repeat the same with the other leg. After that 3 air squats. That is one round. Total of 50 rounds.

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COOL DOWN

3-6 rounds of Squat Flow video