Warm-up:
300 Jump Ropes
Down Dog to Runner's Lunge & Twists
Resistance Band Chest/Shoulder Mobility
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 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 Situps
Option 3 < 1 Month:
Complete 1-2 Rounds of the following:
20 KB Swings 10/15
20 Walking Lunge Steps (R+L=2)