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" - 24"

Pushups (Strict)


Option 2 < 3 Months

For Time

30 - 25 - 20 - 15 - 10 reps of:

BB Bent Rows 65/95

Box Jumps 12" - 20"

Pushups (Strict as long as possible then snaked)


Option 3 < 1 Month

For Completion

15 - 10 - 5 - 5 reps of:

BB Bent Rows 45/65

Box Jumps or Step Downs 6" - 12"

Pushups


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


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