Cash in:
10 mins easy run
2x
10 secs of samson stretch each side
10x air squats, hold for 5 secs at bottom
10x superman, hold for 1 sec at top
10x leg lifts
10x push ups
10x air squats, hold for 5 secs at bottom
10x superman, hold for 1 sec at top
10x leg lifts
10x push ups
Main:
50x standing lunges (total 25L and 25R)
40x flutter kicks
30x squats
20x mountain climbers
10x push ups
40x flutter kicks
30x squats
20x mountain climbers
10x push ups
30x standing lunges (total 15L and 15R)
20x flutter kicks
10x squats
10x mountain climbers
5x push ups
20x flutter kicks
10x squats
10x mountain climbers
5x push ups
Cash out:
5x5 push press @ 8kgs each arm (go heavy if you can)
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