En Fuego

Updated: Feb 20, 2020

Warm-up:

Solder Walking

Knee Grab to Single Leg Deadlift

Lunge Twists

Arm Circles

Resistance Band Postural Complex


Complete one of the following options-

Option 1 > 3 Months

AMRAP in 30 Minutes

400 m Run/Row

5 Pullups

10 Burpee Box Jumps

15 DB Thrusters 15/20


Option 2 < 3 Months

AMRAP in 20 Minutes

400 m Run/Row

5 Pullups

10 Burpee Box Jumps

15 DB Thrusters 10/15


Option 3 < 1 Month

AMRAP in 10-15 Minutes

200 m Run/Row

5 Pullups

5 Burpee Box Jumps

5 DB Thrusters 5/8


Cool Down:

Upper Back and Shoulder Stretch

Low Back and Piriformis Stretch

QL Stretch

Child's Pose


DAILY CHALLENGE -

100 Bicycle Crunches (R+L=1)


Congratulations JP!!!



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1/2 Specter+Box Jumps

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