Work out Day 3

Surabaya, 31 Agustus 2017

*Warming Up
     - Skipping 50 reps
     - Jumping Jacks 50 reps
     - Squat 20 reps
     - Hip Raises 10 reps
     - Arm & Reg Lift Left 10 reps
     - Arm & Reg Lift Right 10 reps
     - Plank Knees to Chest 10 reps
     - Diving Push Ups 10 reps

*Freeletics : Metis (standart)
     Round 1
     - Burpees 10 reps
     - Climbers 10 reps
     - Jump 10 reps
     Round 2
     - Burpees 25 reps
     - Climbers 25 reps
     - Jump 25 reps
     Round 3
     - Burpees 10 reps
     - Climbers 10 reps
     - Jump 10 reps

*Then X : Rep Building, Back & Tricep, mix abs (beginner)
     Round 1 Repetition 1x
     - Hanging Scapula Shrugs 35 Seconds
     - Bicycles 50 reps
     Round 2 Repetition 1x
     - Jump Negative Chin Ups 20 Seconds
     - Australian Chin Ups 20 Seconds
     - Jump Negative Pull Ups 20 Seconds
     Round 3 Repetition 1x
     - Plank Open & Closed 35 Seconds
     - Jumping Jacks 40 Seconds
     Round 4 Repetition 1x
     - High Knee Raises 10 reps
     - Bicycles 40 reps
     - Flutter Kick 40 reps
     - Plank Knees to Elbows 20 reps
     - V Ups 10 reps

END