Workout on October 15, 2020

Core workout

1. Warm up
• Cycling - 15 mins
• Eye to toe rotation
• Squats - 10
2. Cross-fit
• Weighted burpees with push-ups   - 15 (7.5 kg dumbbell in each hand) x 4
• Battle ropes - 20 sec ON 15 sec OFF - 35 seconds rest b/w sets
• Alternate rope whips - 4 sets
• Double arm whips     - 4 sets
• Lateral whips             - 4 sets
• Mountain climbers - 50 each leg
3. Core workout - 30 - 60 seconds rest between sets
• Weighted Crunches (10 kg plate)          - 30, 25, 25, 20
• Hanging leg raises with 5 kg dumbbell - 10, 10, 10, 10
• Sitting knee raises with 5 kg dumbbell - 20, 20, 20, 20, 20
4. Finisher
• Monkey bar             - 1 set
• Pull-ups                   - 5 x 2
• Weighted Chin-ups  - 5 (10 kg dumbbell, 15 kg 15 kg)
• Weighted Dips         - 5 (15 kg dumbbell) x 3
• Muscle-ups              - 5, 3, 2
• Weighted plank        - 1:15 mins (15 kg plate on back)
5. Stretches
• Neck, wrist and ankle stretch
• Child's pose
• Cat-Cow pose
• Pigeon pose
• Downward dog
• Cobra stretch
• Forward stretch
• Hamstring stretch
• Macaco setup to bridge - 3 reps
• Backbend kick over - 3 reps
• Rocking and Halasana
• Splits - 1 sets
• 20 side squats
• Side split hold - 10 seconds
• Front bend while sitting in side split position - 15 reps
• Butterfly full stretch
• Butterfly position front bend - 10 reps