21-15-9

Warm-up:

400 M Run/Row or 2 Minutes of Jump Ropes/High Knees or Jumping Jacks

Leg Swings (Front to Back and Laterally)

Down Dog to Runner's Lunge

Lunge Twists

Resistance Band Chest/Shoulder Mobility


Then complete one of the following options-

Option 1 > 3 Months

21-15-9 reps of:

Wall Balls 10/20

Burpees

Pullups


Option 2 < 3 Months

21-15-9 reps of:

Wall Balls 10/15

Burpees

Pullups


Option 3 < 1 Month

10-7-4 reps of:

Wall Balls or Thrusters 5/10

Burpees

Pullups


Cool Down:

400 M Run/Row

Down Dog and Child's Pose

Scorpion Stretches

Lower Back and Piriformis Stretches

QL Stretch


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