Workout on December 15, 2025

Workout A

Location: Rama-Mandira Gym

https://claude.ai/public/artifacts/080b2bd3-374e-4950-853d-79b57c639b1e

Warm-up

• Calf-raises -> Good mornings
• Jumping jacks
• Scapula push ups - 10 x 2
• Cat-cow - 10

Planche progression

• Planche lean against wall (45 secs rest b/w) - 15s x 4
• Tuck planche attempts (60 secs rest b/w) - 5s, 6s

Workout

• Squats (3-0-1-0) - 8 (15 kg each side, 15 kg)
• BB Bench press (DL BB) (3-1-2-1) - 10 (10 kg each side), 10 (10 kg)
• Pull ups (3-1-2-1) - 8, 8
• Romanian deadlifts (DL BB) (3-1-2-1) - 10 (10 kg each side) x 3

Finisher

• Chest stretch
• Shoulder stretch
• Hamstring stretch
• Quads stretch