Workout on December 30, 2025

Strength Day 1

Location: Rama-Mandira Gym

https://claude.ai/public/artifacts/f3d00725-eb64-4599-8e80-ca0d0e0d70b2

Warm-up

• Calf-raises -> Good mornings
• High knees
• Arm circles
• Leg swings
• Cat-cow stretches
• Bodyweight squats - 15
• Handstand kicks - 5 reps
• Planche leans - 3 reps

Skill work

• Pike push-ups (2-0-X-0) - 12, 12, 11
• Weighted pull ups (3-0-1-0) - 6 (10 kg DB) x 2

Strength Workout

• Back squats (3-0-1-0) (DL BB) - 8 (20 kg each side, 25 kg, 25 kg)
• Romanian DL (3-1-1-1) (DL BB) - 10 (15 kg each side) x 2

Finisher

• Pike stretch
• Quad stretch
• Dead hang
• Split stretch