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: 50 Jumping Jacks 50 Glute Bridges Arm Circles Option 1 > 3 Months @ Home: Put exercises into a hat and draw after each run Complete for 30 minutes. Run/Row 400 m or 2:00 Assault Bike. Then sp
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