Workout on October 7, 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
• Deadlift walk (3 meters, 15 kg es) - 10 x 2
• Battle ropes - 15 sec ON 15 sec OFF - 30 seconds rest b/w sets
• Alternate rope whips - 3 sets
• Double arm whips     - 3 sets
3. Core workout - 30 - 60 seconds rest between sets
• Weighted Crunches (10 kg plate)         - 30, 25, 20, 25
• Holding barbell leg raises                     - 20, 20
• Inclined leg raises with 5 kg dumbbell - 10, 10, 10
• Sitting knee raises with 5 kg dumbbell - 20, 20, 20, 20, 20
• Hanging leg raises with 5 kg dumbbell - 12, 10, 10, 10
4. Finisher
• Muscle-ups     - 6, 4, 3
• Half Chin-ups - 5
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 - 1 reps
• Backbend kick over - 1 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