Workout on November 28, 2020

Deload workout

1. Warm-up
• Cycling - 15 mins, Level 12
• Eye to toe rotation
• Squats - 10
2. Workout - crossfit
• Weighted burpees - 15 (7.5 kg dumbbell each hand) x 4
• Battle ropes - 20 sec ON 15 sec OFF, 45 sec b/w exercises
• Single arm wave  - 4 sets
• Double arm wave - 4 sets
• Lateral whips        - 4 sets
• Mountain climbers - 25 (each leg) x 2
• High box jumps      - 20
• Hammer slams        - 15 (each side)
3. Finisher
• Chin-ups     - 10
• Muscle-ups - 5, 4, 3
4. Stretches
• Neck, wrist and ankle stretch
• Child pose
• Pigeon pose
• Downward dog
• Cobra stretch
• Glutes stretch
• Reverse Table pose
• 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