# Góra

## Workout

- 1 × 1-30s Cat-Cow
- 4 × 1-20s Bird Dog
- 6 × 1-10 Fire Hydrant - Resistance Band
- 4 × 1-8 Thoracic Rotation
- 1 × 1-20 90/90 Hip Switch
- 3 × 1-20s Pelvic Tilt
- 2 × 1-30s Reclined Twist
- 4 × 1-20s Arm Circle
- 2 × 1-20s Elbow Circle
- 2 × 1-10 Chest Fly
- 5 × 1-8 Push-Up (Wall)
- 3 × 1-8 Shoulder Press (Alternating) - Dumbbell
- 3 × 1-8 Raise (Two-Arm) - Dumbbell
- 4 × 1-8 Triceps Extension (Bent-Over) - Dumbbell
- 3 × 1-8 Tricep Extension - Kettlebell
- 1 × 1-20s Cobra Stretch
- 1 × 1-60s Neck Stretch (Lateral)
- 2 × 1-30s Triceps Stretch (Overhead) - Partner Assisted
- 4 × 1-20s Side Bend
- 2 × 1-30s Half Pigeon
- 4 × 1-20s Calf Stretch - Stair
- 2 × 1-60s Seated Hip External Rotation Stretch