Home program 1

got a 2 day a week program from Marty, should have done this ages ago

it was bloody hard

stretching routine

2rds
core
5 v snaps/10rocks/15 sec hold
5 superman lifts/10 rocks/15sec hold
5 side lifts/10 rocks/15 sec hold - left
5 side lifts/10 rocks/15 sec hold - right

Handstands
1 min wall handstand from wall walk
top half press off dumbells 3 x 5
press to handstand off plates 3 x 3
scorpian kicks to mat x 5
handstand attemtpts x 5 total 70 sec
handstand blocks - 100 total


strength
A frame pushups 3 x 5
leg lifts 3 x 10
ring support wings top 3 x 10
van gelders 2 x 10 (7kg)

completely wrecked