Warm-up:
300 Single Jump Ropes
Knee Grab to Single Leg Deadlift
Option 1 > 3 Months:
EMOM for 20 Minutes Complete:
5 Burpees
5 DB Thrusters 20/25 each
Option 2 < 3 Months:
EMOM for 20 Minutes Complete:
3-4 Burpees
3-4 DB Thrusters 15/20 each
Option 3 < 1 Month:
EMOM for 10 Minutes Complete:
2 Burpees
2 DB Thrusters 8/10 each
Cool Down:
Post Thoughts and Rounds to Comments
Where’d everyone go?
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"
Warm-up: 2 Rounds *Less than 1 Month 1/2 reps 10 Yoga Worms 1:00 Plank 30 Glute Bridges Then, Down Dog to Runner's Lunge & Twists Arm Circles Deadlifts Option 1 > 3 Months 3 Sets of 5-8 reps of Deadl
