Warm-up:
300 Single Jump Ropes or 150 Double Unders or 3 Minutes of Jump Rope Practice
Then,
3 Rounds
1:00 Plank
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
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
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
Cool Down: