Warm-up:
400 M Run/Row or 2 Minutes of Jump Ropes/High Knees or Jumping Jacks
Leg Swings (Front to Back and Laterally)
Then complete one of the following options for 15-30 Minutes (Depending on Option)
Option 1 > 3 Months: 30 Minutes
Complete all reps with the right side only, then repeat with the left side.
10 Single Arm Russian KB Swings 25/35
10 Single-Leg Deadlift to Single Arm Thrusters 25/35
10 Single-Leg Deadlift to Lateral Lunge 25/35
10 Single Arm KB Bent Rows 25/35
10 Single Arm KB Snatches 25/35
10 Front Rack Step-ups with Knee Drive 15/25 18"- 24" Box/Step
Option 2 < 3 Months: 20 Minutes
Complete all reps with the right side only, then repeat with the left side.
10 Single Arm Russian KB Swings 15/25
10 Single-Leg Deadlift to Single Arm Thrusters 15/25
10 Single-Leg Deadlift to Lateral Lunge 15/25
10 Single Arm KB Bent Rows 15/25
10 Single Arm KB Snatches 15/25
10 Front Rack Step-ups with Knee Drive 15/25 15"-20" Box/Step
Option 3 < 1 Month: 15 Minutes
Complete all reps with the right side only, then repeat with the left side.
5 Single Arm Russian KB Swings 10/15
5 Single-Leg Deadlift to Single Arm Thrusters 10/15
5 Single-Leg Deadlift to Lateral Lunge 10/15
5 Single Arm KB Bent Rows 10/15
5 Single Arm KB Snatches 10/15
5 Front Rack Step-ups with Knee Drive 10/15 8"-15" Box/Step
Cool Down:
Down Dog and Child's Pose
3 Sets of 30 Seconds Each Lower Back and Piriformis Stretches
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