Warm up:
Resistance Band Chest/Shoulder Stretches
Knee Grab to Single Leg Deadlift
Complete ONE of the following options:
Option 1 > 3 Months
30 Burpee Pullups (Burpee Jumping Pullup) 30 Burpee KB High Sumos 35/45 30 Burpee OH DB Press 15/20 30 Burpee OH Triceps Extensions 20/25 30 Burpee Squat Jumps 30 Burpees
Option 2 <3 Months
15 Burpee Pullups (Burpee Jumping Pullup)
15 Burpee KB High Sumos 35/45
15 Burpee OH DB Press 15/20
15 Burpee OH Triceps Extensions 20/25
15 Burpees
Option 3 < 1 Month
5 Burpee Pullups (Burpee Jumping Pullup)
5 Burpee KB High Sumos 15/25
5 Burpee OH DB Press 8/10
5 Burpee OH Triceps Extensions 8/10
5 Burpees
Post time to Comments
Cool Down:
Shoulder/Chest Stretches
3 Sets of 30 Seconds each side of lower back and piriformis stretches
QL Stretch
Child's Pose
