Workout on August 21, 2026

Cardio

Location: Iron cult Gym

Warm-up

• Gadha

Strength

• Monkey bar (to & fro) - 2 sets
• One arm L-sit dead hang - 10s (each side), 10s, 10s

Cardio Workout

• Cicuit - 3 sets - <23m
• Ball thrust - 10
• Barbell clean - 10
• Wood chopper - 10+10
• Bulgarian bag squats - 10+10
• Floor wiper (12 kg KB each arm) - 10+10
• Renegade rows - 5+5
• set 1 - 17 kg KB each side
• set 2 - 17 kg KB
• set 3 - 20 kg
• Jack knife push-ups - 10
• Slam bag bear hug - full gym length walk

Finisher

• Full body follow along stretching
• Dead hang
• Skin the cat