Workout
General conditioning
Chest to wall holds 30 sec X 4 sets
Braced squats 12 reps X 4 sets
L-Holds 15 sec X 8 sets
Hyper back extensions 15 X 4 sets
Chest to bar chin ups 7 X 3 sets
3 Min Max SDHP 32/24 kg
Holiday WOD
Chest to wall holds 30 sec X 4 sets
Squats jumps 12 reps X 4 sets
Hallow holds 15 sec X 8 sets
Wall squat holds 30 sec X 4 sets
Strict push ups 15 X 4 sets
3 Min Max Air squats