Castaway

Warm-up:

300 Single Jump Ropes or 150 Double Unders or 3 Minutes of Jump Rope Practice

Then,

3 Rounds

1:00 Plank

30 Glute Bridges

Complete one of the following options:

Option 1 > 3 Months:

10 -20 -30 - 40 reps of-

DB/KB Deadlifts 15/20 each hand or 35# KB Women/55# KB Men

Pushup Renegade Rows (1 Pushup + 1 Right Arm Row + 1 Left Arm Row= 1 Rep) 15/20 each

Anchored Lower Leg Raise

Option 2 < 3 Months:

10 -20 -30 - 40 reps of-

DB/KB Deadlifts 10/15 each hand or 25# KB Women/45# KB Men

Pushup Renegade Rows (1 Pushup + 1 Right Arm Row + 1 Left Arm Row= 1 Rep) 10/15 each

Anchored Lower Leg Raise

Option 3 < 1 Month:

5 - 10 - 15 - 20 reps of-

DB/KB Deadlifts 8/10 each hand or 15# KB Women/25# KB Men

Pushup Renegade Rows (1 Pushup + 1 Right Arm Row + 1 Left Arm Row= 1 Rep) 8/10 each

Anchored Lower Leg Raise

Cool Down:

Low Back & Piriformis Stretch

QL Stretch

Scorpion Stretch