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


Option 3 > 1 Month

3-4 Rounds with exceptional form: 10 DB Thrusters 5/8 10 KB Single Arm Bent Row R 15/25 10 KB Single Arm Bent Row L 15/25 10 Burpees


Cool Down: Lower Back and Piriformis

QL

Child's Pose

Yoga Worms


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Leap Frog

Warm-up: 200 m Run/Row Down Dog to Runner's Lunge & Twist Leg Swings (Laterally & Front to Back) Resistance Band Chest/Shoulder Circles 10 Front Squats 25/45 Then complete one of the following options

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