Warm up:
30 Jumping Jacks
Resistance Band Chest/Shoulder Circles
30 Jumping Jacks
Lunge Twists R & L
Then complete one of the following options:
Option 1 > 3 Months
For Time: 20 DB Power Squat Cleans 15/20 1 Burpee 19 PSC 2 Burpees 18 PSC 3 Burpees 17 PSC 4 Burpees 16 PSC 5 Burpees 15 PSC 6 Burpees 14 PSC 7 Burpees …
Continue subtracting 1 PSC and adding 1 Burpee until you finish with 1 PSC and 20 Burpees
Option 2 < 3 Months
15 PSC 10/15
6 Burpees
14 PSC
7 Burpees
13 PSC
8 Burpees
12 PSC
9 Burpees
…
Continue subtracting 1 PSC and adding 1 Burpee until you finish with 1 PSC and 20 Burpees
Option 3 < 1 Month
10 PSC 5/10
1 Burpee
9 PSC
2 Burpees
8 PSC
3 Burpees
7 PSC
4 Burpees
6 PSC
5 Burpees
5 PSC
***Get as far as you can in 20 minutes***
Cool Down:
Down Dog and Child's Pose
3 Sets of 30 Seconds Each Lower Back and Piriformis Stretches
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