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 Stretch

Child's Pose

Pigeon Pose


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Alisha 2.0

Warm-up: 40 Jumping Jacks Soldier Walking Neck/Chest/Shoulder Mobility 5 Yoga Worms 20 Superman Back Ext Option 1 > 3 Months For Time 30 - 25 - 20 - 15 - 10 reps of: BB Bent Rows 95/135 Box Jumps 18"

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