Warm up:
2 x 10 m Soldier Walking
10 m Walking Lunge Twists
Then complete one of the following options- (Not timed)
Option 1 > 3 Months:
100 KB Swings 25/35
100 Squats
100 Pushups
100 Jumping Pullups
100 Situps
Option 2 < 3 Months:
75 KB Swings 15/20
75 Squats
75 Pushups
75 Jumping Pullups
75 Situps
Option 3< 2 Months:
40-50 KB Swings 10/15
40-50 Squats
40-50 Pushups
40-50 Jumping Pullups
40-50 Situps
*Once you begin an exercise, complete all the reps before beginning another. Rest as needed.
Cool Down:
Low Back and Piriformis Stretches
QL Stretch
Child's Pose
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