Crazy 8's II

Warm-up 5+ Minutes:

Spinal Flow

Dynamic Side Lunge

Lunge Twists

3-5 Yoga Worms


Complete one of the following options:

Option 1 > 3 Months

8- 10 Rounds for time:

8 Burpees

8 KB Swings 35/55

8 KB Goblet Squats 35/55

8 OH Triceps Ext 20/30

8 Weighted Step Back Lunges 15/20 (R+L=1)

8 DB Biceps Curls 20/30

8 Lateral Lunge R (Modified)

8 Lateral Lunge L


Option 2 < 3 Months

6-8 Rounds for time:

8 Burpees

8 KB Swings 25/35

8 KB Goblet Squats 25/35

8 OH Triceps Ext 15-/20

8 Weighted Step Back Lunges 15/20 (R+L=1)

8 DB Biceps Curls 15/20

8 Lateral Lunge R (Modified)

8 Lateral Lunge L


Option 3 < 1 Month

4 Rounds for time:

4 Burpees

4 KB Swings 15/25

4 Goblet Squats 10/15

4 OH Triceps Ext 10/15

4 Step Back Lunges (R+L=1) Unweighted

4 DB Biceps Curls 8/10

4 Lateral Lunge R (Modified)

4 Lateral Lunge L


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch

Lower Body Banded Stretches


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30 Minute cutoff

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