Warm up:
10 Good Mornings 15/25
Then complete one of the following options-
Option 1: > 3 Months
AMRAP in 20 Minutes
10 Burpee OH Triceps Ext 15/20
10 Jump Squats
Option 2: < 3 Months
AMRAP in 20 Minutes
10 Burpee OH Triceps Ext 10/15
10 Jump Squats
10 Burpee Pullups
Option 3: < 1 Month
AMRAP in 10 Minutes
5 Burpee OH Triceps Ext 8/10
5 Jump Squats
5 Burpee Pullups
Cool Down:
Lower Back and Piriformis Stretches
Child's Pose
Warm-up: 50 Jumping Jacks 50 Glute Bridges Arm Circles Option 1 > 3 Months Complete for 30 minutes. Run/Row 400 m or 2:00 Assault Bike. Then spin the wheel of Health and Happiness. Complete 10 reps of
Warm-up: 400 m Run/Row 10 Pullups Resistance Band Chest & Shoulder Stretches Down Dog to Runner’s Lunge & Twist Leg Swings Front to Back & Laterally Hip mobility walks (inward and outward) Option1> 3
Warm up: Soldier Walking 10 Forward Ball Slams 10/20 10 Backwards Ball Slams 10/20 Shoulder/Chest Stretches with Resistance Band Down Dog to Runner's Lunge & Twist Down Dog to Pigeon Option 1: > 3 Mo
