Crazy 8s

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 Rounds for time:

8 Burpees

8 KB Swings 35/54

8 Front Squats 45/65

8 Pullups

8 Back Squats 45/65

8 Pushups

8 Lateral Lunge R

8 Lateral Lunge L


Option 2 < 3 Months

6-8 Rounds for time:

8 Burpees

8 KB Swings 25/35

8 Front Squats 35/55

8 Pullups

8 Back Squats 35/55

8 Pushups

8 Lateral Lunge R

8 Lateral Lunge L


Option 3 < 1 Month

4 Rounds for time:

4 Burpees

4 KB Swings 15/25

4 Front Squats 25/45

4 Pullups

4 Back Squats 25/45

4 Pushups

4 Lateral Lunge R

4 Lateral Lunge L


Cool Down:

Child's Pose

Low Back and Piri Stretches

QL Stretch


Post time and thoughts to comments


30 Minute cutoff


Great catch Amy!

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