SBS

Warm up:

400m run/row

Spinal Flow

3-5 Yoga worms

3-5 Lunge Twists R& L


Then complete one of the following options:

Option 1 (> 3 Months):

5 rounds

200m run/row

25 KB Swings 25/35

25 Box Jumps

25 Medicine Ball slams

Option 2 (1-3 Months):

3-4 rounds

200m run/row

25 KB Swings 25/35

25 Box Jumps

25 Medicine Ball slams


Option 3 (< 1 Month):

2-3 rounds

200m run/row

25 KB Swings 25/35

25 Box Jumps

25 Medicine Ball slams


Cool Down:

Child’s Pose

Lower Back and Piriformis Stretches

QL Stretch




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