Warm-up:
Resistance Band Chest/Shoulder StretchesYoga Worms
Knee Grab to Single Leg Deadlift
Complete ONE of the following options:
Option 1 > 3 Months
5 Rounds:
200 m Run/Row
6 Burpee Pullups (Burpee Jumping Pullup)
6 Burpee KB High Sumos 35/45
6 Burpee OH DB Press 15/20
6 Burpee OH Triceps Extensions 20/25
Option 2 <3 Months
4-5 Rounds:
6 Burpee Pullups (Burpee Jumping Pullup)
6 Burpee KB High Sumos 25/35
6 Burpee OH DB Press 12/15
6 Burpee OH Triceps Extensions 15/20
Option 3 < 1 Month
3-4 Rounds:
100 m run/row
3 Burpee Pullups (Burpee Jumping Pullup)
3 Burpee KB High Sumos 15/25
3 Burpee OH DB Press 8/10
3 Burpee OH Triceps Extensions 8/10
Post time to Comments
Cool Down:
Stretch Resistance Band Chest/Shoulder Stretches
Working hard. Recovering hard.
