Box Jump/KB Swings/Pushups

Warm-up: 2 Rounds

400 m Row

20 Resistance Band Lat Pulls

Arm Circles

20 Squats with Calf Raise

Down Dog To Runner's Lunge & Twist


Then complete-

10-15-20-25 reps of:

Pushups

Box Jumps

KB Swings 25/35


Option 2 < 3 Months:

10-15-20-25 reps of:

Pushups

Box Jumps

KB Swings 15/25


Option 3 < 1 Month:

5-10-15 reps of:

Pushups

Box Jumps

KB Swings 5/10


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


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