AM
[A] Shoulder mobility
[B] Warm-up
3 Rounds (30 seconds)
Ins and Out
Low plank to high plank
Plank side to side
3 Rounds
15 Wide push-ups
10 Straight bar dips (supinated)
10 Close tricep extension
8 Archer push-ups (on kneess- 8 each side)
15 Dips
15 Diamond push-ups
10 Skull crushers (on knees)
PM
[A] Warm-up
[B] Pseudo push-ups (Max)
5, 5, 4, 4, 4,
[C] Psuedo planche lean (max in seconds
15, 14, 12
[D] Seated leg raised with hands out in front
12, 11, 11
[E] Superman
15, 12, 11
[F] Core- Plank workout- app
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