Week 1 again

[severmine]

M W F
PUNCH WARM UP 2X
20 - large windmills, forward and back
10 - small windmills, forward and back
20 - back thrusts
20 - straight punch
20 - elbows
10 - one two
20 - uppercuts
20 - hooks
20 - low blocks
20 - high blocks
20 - side blocks
30 - clenched fists
STRETCH
PLANCHE 2X
20s - frog stand
10s - tuck planche
5s - bent knee l sits
UPPER BODY 2X
30/10 - lying rotator cuffs
15 - full monkey
10 - full cross
5 - wings (3s hold)
15 - knee pushups
10 - upright row
15 - bent rotator cuff
30 - bicep curls
5 - 3 step shrug (3s holds)
20 - lats (3X for left)
BAR 2X
20s - front tuck
5 - chin ups
5s - adv front tuck
5 - pull ups
FOREARMS 2X
12 - feathering
30 - forearm curl
20 - anterior curl
20 - posterior curl
STRETCH

Weeeeeeeeeeeeeeeeeeeeeeeeeeeeeee