light WO

Open

2 sets of the following: push up rows/GMs/ jump rope like hops: 5 each side (25 lb DBs)/ 6-8 with 40 lb DB behind neck/ 30-40 secs

2 sets of windmills with 40 lb DB, 5 on each side.

push presses/ jumpng jacks: 6-8, 40 lb DBs/ 20 secs: 3 sets

PT: shoulder and TFL strengthening exercises

Release

March 28th- basics WO

Open

more for warm-up

DB front squats/bent over rows/swings: 4 sets of 6 (40 lb DBs)
used 45 lb DB for swings.

jumping jacks/planks; Tabata format, 20 secs on 10 off for 4 mins.

15 mins walk on steep incline.

Release

March 26th- WO

Open-

more movements and stretches for more warm-up

3 sets of 7 the following; bent over rows/DB front squats; 40 lb DB

jumping jacks/planks; Tabata format (20 sec on, 10 off- for 4 mins)

20 mins on stationary bike

release

Back in the US- 1st, easy WO

Open

some more stretches for warm up

squat presses/bent over rows/ swings: 3 sets of 7 each
used pair of 30 lb DBs, 45 lb DB for swings

20 mins on the stationary bike

PT: shoulder and TFL strengthening exercises

Close

March 9th- Ludhiana, India

Open

bent over rows/overhead presses: 3 sets of 10
used pair of 12.5 kg DBs

Jumping jacks/planks: Tabata format, 20 secs on 10 off for 4 mins

Close

March 2nd- Ludhina, India

Open

Jog: 1.5 miles

jumping jacks/sprints: Tabata format- 20 secs on 10 off for 4 mins

Shoulder and TFL strengthening exercises

Close