Make sure to warm up and mobilise! But here you go!
20 press ups
20 chest press ups
18 press ups
18 chest press
16, 14, 12, 10, 8, 6, 4 and 2
Then the real challenge begins…
How many plank builders can you do until failure?
Then once you do fail how long can you hold a plank?
Make sure to cool down & stretch after.
https://www.facebook.com/Abshotcountryclub/videos/1535484453286856/
note: please make sure you are fit and well to exercise and have plenty of space to perform the movements.