Independence Day

Warm-up:

2 x Dot Drills R & L (Clockwise & Counter Clockwise)

Down Dog to Runner's Lunge & Twist

Down Dog to Pigeon

15 Resistance Band Lat Pulldowns

Arm Circles


Option 1 > 3 Months

AMRAP in 30 Minutes

200 m Run/Row

4 Burpee Pullups

4 V-Ball Transfers (Down & Back =1)

4 Power Squat Cleans 65/95


Option 2 < 3 Months

AMRAP in 20 Minutes

200 m Run/Row

4 Burpee Pullups

4 V-Ball Transfers (Down & Back =1)

4 Power Squat Cleans 45/65


Option 3 < 1 Month

AMRAP in 15 Minutes

100 m Run/Row

4 Burpee Pullups

4 V-Ball Transfers (Down & Back =1)

4 Power Squat Cleans 25/45 or Dumbbells 10/15


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch

Lower Body Banded Stretches


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Daily Challenge: 100 Walking Lunges (R+L=1)