Workout on June 19, 2026

Strength Day 3

Location: Iron cult Gym

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

Warm-up

• Calf-raises -> Good mornings
• Wrist prep
• Shoulder prep
• Hollow body holds - 20 secs x 2
• Handstand kicks - 5 reps
• Pike push ups - 8

Skill work

• One arm dead hangs - 10s (each side), 10s, 10s 
• Archer pull-ups (2-0-2-0) - 6 (each side), 6, 5

Strength Workout

• Deadlift (3-1-1-0) - 8 (15 kg each side), 6 (25 kg), 5 (35 kg), 3 (40 kg)
• Front squats (2-0-1-1) - 10 (10 kg each side, 10 kg)
• Nordic curls - 5, 5, 3
• Farmers walk - 35 kg KB on each side
• 1 sets - whole gym to & fro

Finisher

• Downward dog
• Shoulder stretches
• Quad stretch