Black & Blue

Updated: Jun 1

Warm-up

5-8 Yoga Worms

10 Alternating Arm/Leg Superman Back Extensions (R + L = 1)

Lunge Twists

Then complete one of the following options- Option 1 > 3 Months

5 Rounds AFAP (As Fast as Safely Possible) 15 Burpees 15 Pullups (Jumping or Kips) Pullups at Home 15 Jump Squats 15 V-ups


Option 2 < 3 Months

4 Rounds AFAP

15 Burpees

15 Pullups

15 Jump Squats

15 V-ups


Option 3 < 1 Month

3-4 Rounds

8 Burpees

8 Pullups

8 Jump Squats

8 V-ups


Cool Down:

Chest/Shoulder Stretches

Lower Back/Piriformis Stretches

QL Stretch

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