Warm up :
3sets :
10 quadruped thoracic rotation/side https://youtu.be/3wrnDJJbYQA
Rest 15 sec
30 sec reverse plank https://youtu.be/biWKctiExb0
Rest 15 sec
15m quadruped crawl ttps://youtu.be/BxUF_r6w68M
Rest 15sec
10 jefferson curls https://youtu.be/8znIlLvk8Qs
3 sets :
A1. 10- 12 reps prisoner good morning @3030 https://youtu.be/PTmc2k0s8Ic
Rest 60 sec
A2. 10-12 push ups @2020
rest 60sec
B1. 10-12 bodyweight hip thrust @20X2
rest 60sec
B2 20-30 sec pike handstand shoulder tap : https://youtu.be/sZyiDAGxkFg
rest 60 sec
C. AMRAP15’
10 down up + shoulder tap : https://youtu.be/M082Mbo9XOM
15 pause squat jump https://youtu.be/RUAX5_loE2Y
20 tuck ups : https://youtu.be/ToOVfwOZt34