Jellyfish III

Warm up:

10 Yoga Worms

20 Squats


Option 1 > 3 Months

AMRAP in 20 minutes: 200 m Row/Run

10 Burpees

20 DB OH Press 15/20 20 OH Triceps Ext 15/20 20 Alt DB Biceps Curls 15/20 (R+L=1)

Option 2 < 3 Months

AMRAP in 20 minutes: 200 m Row/Run

10 Burpees

20 DB OH Press 10/15 20 OH Triceps Ext 10/15 20 Alt DB Biceps Curls 10/15 (R+L=1)


Option 3 < 1 Months

AMRAP in 10-15 minutes: 100 m Row/Run

5 Burpees

10 DB OH Press 8/10 10 OH Triceps Ext 8/10 10 Alt DB Biceps Curls 8/10 (R+L=1)


Cool Down:

Child's Pose

Lower Back and Piriformis Stretches

QL Stretch


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