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:
21-15-9
- dumbbell front squats (8kgs each hand. go lighter if form is not good)
- push press (6kgs each hand)
- burpees
Cash out:
35 sit-ups
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