Warm-up:
400 m Run/Row/or 2:00 of your choice of cardio
20 Piri Glute Bridges R
20 Piri Glute Bridges L
Resistance Band Chest/Shoulder Stretches
Then complete one of the following options-
Option 1 > 3 Months
Every Minute On the Minute (EMOM) for 20 minutes complete:
5-8 DB Thrusters 15/20 each
10 KB Swings 25/35
Whatever time is left, within the minute, is your recovery
Option 2 < 3 Months
Every Minute On the Minute (EMOM) for 20 minutes complete:
5-8 DB Thrusters 10/15 each
10 KB Swings 15/25
Whatever time is left, within the minute, is your recovery
Option 3 < 1 Month
Every Minute On the Minute (EMOM) for 10 minutes complete:
3-5 DB Thrusters 5/8 each
3-5 KB Swings 10/15
Whatever time is left, within the minute, is your recovery
Cool Down:
Lower Back & Piriformis Stretches
Post Thoughts to Comments
As careful as we are, sometimes tears happen. Clip off the hanging skin, clean it (just grit your teeth and scrub), then let it dry and heal.
