Ary

Warm up: 400 m Run/Row or 2 minutes of high knees

Spinal Flow

Resistance Band Chest/Shoulder Stretches

Lunge Twists

Option 1 > 3 Months

4 Rounds with exceptional form: 20 DB Thrusters 15/20 20 KB Single Arm Bent Row R 35/55 20 KB Single Arm Bent Row L 35/55 20 Burpees

Option 2 < 3 Months

3-4 Rounds with exceptional form: 20 DB Thrusters 10/15 20 KB Single Arm Bent Row R 25/35 20 KB Single Arm Bent Row L 25/35 20 Burpees