21 Guns

Warm up:

30 Jumping Jacks

Resistance Band Chest/Shoulder Stretches

10 Lunge Twists (5 Each Side)

10 Bird/Dog (R+L=2)


Then complete one of the following options-

Option 1 > 3 Months

AMRAP in 21 Minutes:

21 Pushups

21 Box Jumps

21 KB Clusters 25/35

200 M Row/Run

Option 2 < 3 Months

AMRAP in 21 Minutes:

21 Pushups

21 Box Jumps

21 KB Clusters 15/25

200 M Row/Run


Option 3 < 1 Month

2-3 Rounds:

10 Pushups

10 Box Jumps

10 DB Clusters 8/10

100 M Row/Run


Cool Down:

Child's Pose

Lower Back/Piriformis Stretch

QL Stretch


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