Emily II

Warm-up:

400 m Run/Row or 2:00 of Jumping Jacks/High Knees/Plate Switches Soldier Walks

Yoga Worms Lunge Twists Arm Circles

Main Set: Option 1 > 3 Months

3-9-15-21-15-9-3

KB Clusters 25/35

Burpees

Box Jumps/Step -ups (R+L=1)

Option 2 < 3 Months

3-9-15-15-9-3

KB Clusters 15/25

Burpees

Box Jumps/ Box Step-ups


Option 3 < 1 Month

3-6-9-9-6-3

DB Clusters 5/8 each

Burpees

Box Jumps/ Box Step-ups

Cool Down:

Low Back and Piriformis Stretch

QL Stretch


Post time and thoughts to comments

Roll out - Pushup- Roll in - Set your Back - Flip Your Ponytail - Squat Clean






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