Roll Out (5min)
Self Myofascial Release Exercises
Self Myofascial Release Techniques

Warm Up (15min)
2×10ea of:
Bounce
Alternate Leg
Side Straddle
Forward Straddle
Skier
Bell

1×12ea of:
High Kick
2 Arm-1 Leg
High Knee Tuck-Lunge-Spiderman
Two Arm-One Leg-Reverse Lunge-Opposite Heel Touch
Walkout on Hands+5ea Step Foot to Hand+ Jump Feet to Hands+ Prisoner Walk

3×30sec of:
Dead Bug, Opposite Arm-Opposite Leg
Pillar, Opposite Arm-Opposite Leg
Oblige + IT

1×10ea of:
10ea Shin to Knee+Knee to Mid-Thigh+Mid-Thigh to Full Extension
1×5ea of:
Hang Muscle Snatch+Snatch Push Press+OHS+Pressing Snatch Balance+Heaving Snatch Balance+Snatch Balance

Work Out (60min)
3 Sets (10min)
45-30-15sec Hand Stand Holds
8 Scapula Pull Up + Chin-up
12ea Oblique Crunch

3 Sets (10min)
8 True Push-up
8 Supinated Pull Up + 12 Scapula Pull-up
6 Turtles (Tempo:4-1-4)

3 Sets (10min)
8 Manuel Skull Crusher
12 Rockers
12 Archers

3 Sets (10min)
10 Pull Overs
10 V Crunch + Opposite Toe Touch
10 Cobras
15 Oblique Dip

3 Sets (10min)
10 Seated Scapula  Shoulder Raise (Tempo: 4-2-2)
10 Seated DB Rear Flys (Tempo: 4-2-2)
10 DB Seated Empty Cans (Tempo: 4-2-2)

Tabata Battling Ropes (4min)
8x20sec on + 10sec Off

Cool Down (15min)
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