Workout on August 11, 2026

Core workout

Location: Iron cult Gym

Warm-up

• Calf-raises -> Good mornings

Core Workout

• One arm L-sit dead hang - 10s (each side) x 3
• L-sit (bent knee with ball) - 40s (6 kg slamball), 40s (6 kg slamball), 30s (8 kg slam ball), 30s (8 kg slamball)
• Box jumps (with plates) - 10, 10, 10, 10
• KB wall wipes (12 kg KB each arm) - 10 (each side) x 4
• Ab roller - 10 x 4
• Turkish getups (10 lb DB) - 3 (each side)
• Hyper extensions - 10, 10, 10

Finisher

• Wrist curls
• Tibialis raises
• Grip strength with metal balls - 60s (0 kg), 30s (1.5 kg each side), 25s (2.5 kg)