Workout on January 2, 2026

Strength Day 3

Location: Rama-Mandira Gym

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

Warm-up

• Calf-raises -> Good mornings
• High knees
• Wrist prep
• Scapular push-ups - 12
• Cat-cow stretches - 10
• Hollow body holds - 20 secs x 2
• HSPU negatives - 3 reps

Skill work

• Chest-to-wall Handstand - 40s, 40s, 40s, 40s
• Archer pull-ups (2-0-1-0) - 5 (each side), 5

Strength Workout

• Front squats (3-0-1-1) (smith machine) - 8 (20 kg each side, 20 kg, 20 kg)
• Weighted dips (2-0-1-1) - 10 (10 kg DB, 10 kg)

Finisher

• Downward dog
• Shoulder stretches
• Quad stretch