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Exercises

Set 1: 1 round
Moderate Rowing
Effort: Moderate
Moderate Rowing
5 minutes
Rest
Rest
2 minutes

Set 2: 3 rounds
Advanced Assisted Handstand
Advanced Assisted Handstand
45 seconds
Lateral to Front Raises
Weights: Moderate
Lateral to Front Raises
12 reps
Big Forward Arm Circles
Big Forward Arm Circles
30 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
30 seconds
Alternating Side Planks
Alternating Side Planks
12 reps
Dolphin Dog
Dolphin Dog
30 seconds
Rest
Rest
2 minutes

Set 3: 1 round
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
45 seconds
Backward Shoulder Rolls
Backward Shoulder Rolls
20 seconds
Forward Shoulder Rolls
Forward Shoulder Rolls
20 seconds
Right Lateral Neck Stretch
Right Lateral Neck Stretch
20 seconds
Left Lateral Neck Stretch
Left Lateral Neck Stretch
20 seconds
Shoulder Stretches
Shoulder Stretches
50 seconds
Clockwise Neck Rolls
Clockwise Neck Rolls
20 seconds
Counter-clockwise Neck Rolls
Counter-clockwise Neck Rolls
20 seconds


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