Core-
4 super sets of-
Half kneeling plate chop- 10 each side
Half kneeling db curl to press- 10 each side
Metcon-
1 minute Work for each, 4 rounds-
– Plank
– Suitcase carry 32/20kg
– Burpees to target
– Rest
Stretches–
1) Pigeon stretch– 30 seconds each side- 2 rounds
2) Figure 4 stretch– 30 seconds each side- 2 rounds
3) Cat-Cow back stretch– 10 movements- 2 rounds
4) Spiderman lunge + reach10 movements each side- 2 rounds
