Warm up:
25 Jumping Jacks
10 Lunge Twists (R+L=2)
50 Straight Leg Situps (25 for members less than 1 month)
Then complete one of the following options-
Option 1: > 3 Months
10 Rounds of:
200 m Run/Row Sprint
5 Deadlifts 95/135
5 Power Clean and Jerk 65/95
Option 2: < 3 Months
10 Rounds of:
200 m Run/Row Sprint
5 Deadlifts 65/95
5 Power Clean and Jerk 45/65
Option 3: < 1 Month
5 Rounds of:
100 m Run/Row Sprint
5 Deadlifts 45/65
5 Power Clean and Jerk 25/45
* 30 Minute Cut off
Cool Down:
50 Straight Leg Situps (25 for members less than 1 month)
Lower Back and Piriformis Stretches
Child's Pose
