Jones'n for 40

Warm up as needed 3-5 minutes

Option 1 > 3 Months:

Complete 2 Rounds of the following, safely, for time: 40 KB Swings 25/35 40 Walking Lunge Steps (R+L=2) 40 Alt DB Biceps Curls 15/20 40 OH Triceps Ext 15/25 40 Squats 40 OH DB Press 15/20 40 Pushups 40 KB High Sumos 25/35 40 Aussie Pullups 40 Situps

Option 2 < 3 Months:

Complete 2 Rounds of the following, safely, for time (optional) 30 KB Swings 15/20 30 Walking Lunge Steps (R+L=2) 30 Alt DB Biceps Curls 10/15 30 OH Triceps Ext 10/15 30 Squats 30 OH DB Press 10/15 30 Pushups 30 KB High Sumos 15/20 30 Aussie Pullups 30 Situps


Option 3 < 1 Month:

Complete 1-2 Rounds of the following: 20 KB Swings 10/15 20 Walking Lunge Steps (R+L=2) 20 Alt DB Biceps Curls 10/15 20 OH Triceps Ext 10/15 20 Squats 20 OH DB Press 10/15 20 Pushups 20 KB High Sumos 15/20 20 Aussie Pullups 20 Situps

Cool Down:

Shoulder/Chest Stretches

3 Sets of 30 Seconds each side of lower back and piriformis stretches

QL Stretch

Child's Pose


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