# Day C

## Warm Up

- 1 × 30s High Knee March
- 1 × 20s Cat-Cow
- 2 × 20s Spinal Twist
- 1 × 20s Upper Back Stretch
- 2 × 20s Bicep Stretch
- 1 × 20s Chest Doorway Stretch
- 2 × 20s World's Greatest Stretch

## Workout

- **Main · 3 rounds**
  - 8-10 Push-Up
  - 8-10 Row (Doorframe)
  - 15-25 Bodyweight Squat
  - 20 Mountain Climber
  - 20-40s Hollow Body Hold

## Cool Down

- 1 × 20s Chest Doorway Stretch
- 2 × 20s Overhead Shoulder Stretch
- 2 × 20s Shoulder Stretch (Cross-Body)
- 2 × 20s Quad Stretch
- 2 × 20s Quad Stretch (Supine) - Bench
- 2 × 20s Calf Stretch - Stair
- 2 × 20s Bicep Stretch