Oh boy here we go
Ready to get abs?
The next wave of The Dan Plan starts November 26th.
Find out more here;
https://mydanplan.blogspot.com/

Christine Warm Up
Couch stretch 1 minute per side
Calf stretch, 30 sec/side
50 jumping jacks

——

Row 200 meters
12 deadlifts, empty bar
20 box step ups
Row 200 meters
12 deadlifts, 25-35%
10 box step ups
10 box jumps, step down
Row 200 meters
12 deadlifts, 35-40%
20 box jumps, step down

Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20"
Brovember the 16th
5 rounds of:
8 single leg glute bridge, per side

8 side plank hip raises, per side, slow
8 paused supermans, 4 count hold
L-sit or L-hold, 10 seconds (longer if possible)