10 Moves: Tonic

10:00 Home

Warm up

One arm press 10x14
One arm row 10x14
Swing 30x20
GS 10x20
PUPP 60 seconds

Mobility work in between

Stretch

10 Moves: Cardio

12:30 Home

Warm up

!0 rounds of

Swings 15x24kg
GS 1x24kg
Mobility (first 8 sets), PUPP,, Suitcase walk

Stretch

Run 3k

10 Moves: Simple

15:300  Home

Warmup

One arm press 10x13, 5x18 , 6x18
One arm row 10x17, 5x20 , 10x24
Swing 30 x 16 , 15, 30x30
Squat 10x16, 5x , 12x 24
Plank 2 minutes
Suitcase carry  24kg.

Mobility work in between

Stretch

10 Moves: Mobility

09:30

Mobility 3 times for 30 seconds

Hip flexor stretch
Hip flexor rainbow
Bird dog
6 Point Zenith

10 Moves: Tonic

19:00 Home

Warm up

One arm press 10x14
One arm row 10x14
Sing 30x16
GS 10x16
PUPP 60 seconds

Mobility work in between

Stretch

10 Moves: Tabata

08:30 Home

Tabata GS 20Kg

9,9,8,8,7,6,6,9

Stretch

10 Moves: Simple

08:00  Home

Warmup

One arm press 10x13, 5x17 , 10x17
One arm row 10x17, 5x20 , 10x23
Swing 30 x 16 , 15, 30x30
Squat 10x16, 5x , 12x 24
Plank 2 minutes
Suitcase carry  24kg.

Mobility work in between

Stretch

10 Moves: Cardio

18:30 Home

Warm up

!0 rounds of

Swings 15x20kg
GS 1x20kg
Mobility (first 8 sets), PUPP,, Suitcase walk

Stretch

10 Moves: Mobility

20:30

Mobility 3 times for 30 seconds

Hip flexor stretch
Hip flexor rainbow
Bird dog
6 Point Zenith

10 Moves: Simple

18:40  Home

Warmup

One arm press 10x13, 5x17 , 10x17
One arm row 10x17, 5x20 , 10x22
Swing 30 x 16 , 15, 30x24
Squat 10x16, 5x , 12x 24
Plank 2 minutes
Suitcase carry  24kg.

Mobility work in between

Stretch

10 Moves: Simple

11:40  Home

Warmup

One arm press 10x13, 5x17 , 8x17
One arm row 10x17, 5x20 , 10x21
Swing 30 x 16 , 15, 25x24
Squat 10x16, 5x , 9x 24
Plank 2 minutes
Suitcase carry  24kg.

Mobility work in between

Stretch