PB & T

Updated: Oct 19, 2020

Warm-up: 2 Rounds *Less than 1 Month complete 1 round or 2 rounds of 1/2 reps

30 Jumping Jacks

30 second Plank

20 High Spider Plank (R+L=2)

20 Glute Bridges

20 Banded Side Steps R

20 Banded Side Steps L


Option 1 > 3 Months:

AMRAP in 20 Minutes

5 Pull-ups

5 Burpee Box Jumps

5 DB Thrusters 15/20


Option 2 < 3 Months:

AMRAP in 20 Minutes

5 Pull-ups

5 Burpee Box Jumps

5 DB Thrusters 10/15


Option 3 < 1 Month:

AMRAP in 10 Minutes

3 Pull-ups

3 Burpee Box Jumps

3 DB Thrusters 5/10


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


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