Warm-up: 400 m Run/Row or 2 minutes of high knees
Resistance Band Chest/Shoulder Stretches
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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