Warm up: Arm Circles 10 Squats 5 Inchworm + 10 Squats Arm Circles
Then complete one of the following options for time- Option 1 >3 Months:
15-16-17-18-19-20 Reps
DB Thrusters 15/20
KB Swings 25/35
Option 2 <3 Months:
10-11-12-13-14-15 Reps
DB Thrusters 10/15
KB Swings 15/25
Option 3 <1 Months:
5-6-7-8-9-10 Reps
DB Thrusters 8/10
KB Swings 10/15
Cool Down:
Post Time and Thoughts to Comments
Warm-up: 50 Jumping Jacks 50 Glute Bridges Arm Circles Option 1 > 3 Months @ Home: Put exercises into a hat and draw after each run Complete for 30 minutes. Run/Row 400 m or 2:00 Assault Bike. Then sp
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