A) Mobility

  • 10 Downward Dog + Twisted Cross + Seal Pose 5- 10s hold
  • 20 Regular Plank to Side Plank
  • 10 PVC Shoulder Dislocates
  • 10 Pelvic Tilt With Arms Reaching OH – 3sec hold
  • 10 Scapula Activation

    • B) For Quality

  • 50 dips

    • 1min hollow hold

  • 50 shoulder taps

    • 1min hollow hold

  • 50 devil press

    • 1min hollow hold

  • 10 wall climb

    • 50m bear crawl (scaled)
    1min hollow hold

  • 50 devil press

    • 1min hollow hold

  • 50 shoulder taps

    • 1min hollow hold

  • 50 dips

    • C) Post workout stretch

    1min each pose

  • Puppy dog
  • Thread the needle
  • Twisted cross
  • Seal pose
  • Seated shoulder extention

A – Warm up

B – For Quality

C – Shoulder Stretch


Tabata TimerΚατέβασε την εφαρμογή για να μετράς τον χρόνο.

0 0 votes
Article Rating