Professional Documents
Culture Documents
Chris Heria PDF Free
Chris Heria PDF Free
https://www.youtube.com/watch? https://www.youtube.com/watch?
v=Yq3EMpaRPcE v=1YY0xyCgITc
10x Pull-ups Australian pull-ups Jumping Dynamic stretch left right neck, side to side
pull-ups Jumping negative pull-ups Pull- neck, circle neck, up down neck, shoulders
ups and torso, circle arms forward backwards,
warm up wrists, open leg left right forward
15x Push-ups
backward, elbow circle, open hip flexors, bring
10x Dips Bench dips Jump negative dips knees up, legs open side to side, ankle twist,
Dips
45s + 15s rest jumping jacks, mountain
15x Squats Squats Pistol Squats climber, push ups, back and forth lunges,
handstand hold, elevated / pike hold.
15x L-sits Boat hold L-sits
No static stretches more than 30sec
15x Handstands Pike push-ups
Handstand Handstand push-ups
Dumbbell Workouts