Warm up:
25 Jumping Jacks
Leg Swings (Front & Back/Lateral)
Knee Grab to Single Leg Deadlifts
Option 1 > 3 Months
2 rounds for time: 15 Burpees 20 V-Ups 15 Burpees 20 Thrusters 15/20 each 15 Burpees 20 Pullups ( or DB Bent Rows) 15/20 each 15 Burpees
20 V-Ups
15 Burpees 20 Thrusters 15/20 each
Option 2 < 3 Months
2 rounds for time: 15 Burpees 20 V-Ups 15 Burpees 20 Thrusters 10/15 each 15 Burpees 20 Pullups ( or DB Bent Rows) 10/15 each 15 Burpees
20 V-Ups
15 Burpees 20 Thrusters 10/15 each
Option 3 <1 Month
2 rounds for time: 5 Burpees 10 V-Ups 5 Burpees 10 Thrusters 5/8 each 5 Burpees 10 Pullups ( or DB Bent Rows) 5/8 each 5 Burpees
10 V-Ups
5 Burpees 10 Thrusters 5/8 each
Cool Down:
Hold each of the following stretches a minimum of 30 seconds each. If you don't have a resistance band at home, you can use an old tie or a jump rope.
Banded Piriformis/Low Back Stretch
Banded Inner Thigh Stretch
3 Sets of 30 Seconds each side, lower back and piriformis stretches
Post time and thoughts to comments
Strength and joy are this ladies middle names. She has two middle names because she is that awesome!
