OSCAR

Exercises:

1. Double waves + Row hold

2. Single waves + Press hold

3. Lunges + Lunge hold

4. Synchro snakes + Lateral hold

Perform each pair of exercises (dynamic movement + static hold) for 20 + 20 seconds then rest for 20 seconds.

Interval protocol: Work: 20+20 seconds Rest: 20 seconds

Repeat: 6 times