Heads Up 7-Up II

Warm-up:

5 Minutes of Jump Rope Practice

Arm Circles

Down Dog to Runner's & Lunge Twists


Complete one of the following options-

Option 1 > 3 Months

400 M Run/Row or .3 on the Assault Bike or 2 Minutes Plate Switches

Then,

7 Rounds of:

7 BB Bent Row 65/85

7 V-ups

7 Lunge Switches (R+L=1)

7 Burpees


Option 2 < 3 Months

400 M Run/Rowor .3 on the Assault Bike or 2 Minutes Plate Switches

Then,

5-7 Rounds of:

7 BB Bent Row 45/65

7 V-ups

7 Lunge Switches (R+L=1)

7 Burpees


Option 3 < 1 Month

200 M Run/Row or .1 on the Assault Bike or 1 Minutes Plate Switches

Then,

3-4 Rounds of:

7 BB Bent Row 25/45

7 V-ups

7 Lunge Switches (R+L=1)

3-4 Burpees


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch