Day 4 - TBD
Participants TBD
Warm Up
Jumping Jacks
Arm Circles
Seal Swings
Crossover Symmetry
Strength
3 sets of 8 reps
DB shoulder press
DB alt biceps curl
Barbell skull crushers
Box Jumps
Core
3 sets of 15 sit-ups
Cash Out
600 meter walk holding 10 pound plates
Day 3 - 2022.7.19
Diya
Warm Up
10 up downs
10 back extension
Crossover Symmetry
Strength
3 sets of 8 reps
Back Squat - modified to single leg squat
Deadlift
Strict Press
Core
3 sets of 8 sit-ups - skipped
Cash Out
500 meter row
Day 2 - 2022.07.13
Diya
Warm Up
Mountain Climbers
Hip Hammy flow
Strength
3 sets of 8 reps
Bench Press
Strict Biceps Curl
DB Overhead Extension
Alt reverse lunges
Core
Weighted Plank hold 30 seconds
Cash Out
1000 meter row
Ratna and Diya
Warm Up
2 rounds of jumping jacks, arm circles, seal swings, throw downs
Strength
3 sets of 8 reps
DB shoulder press
DB alt biceps curl
DB triceps kick back
DB box step ups 12"
Core
2 sets of max reps in 30 seconds
sit-ups
rest 60 seconds between rounds
Cash Out
600 meter walk
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