Pickett

Warm-up:

30 Jumping Jacks

30 Glute Bridges

30 KB Deadlifts 25/35

Lunge Twists


Option 1 > 3 Months

EMOM (Every Minute on the Minute) for 20 Minutes:

10 KB Swings 25/35 5 Burpees

Option 2 < 3 Months

EMOM (Every Minute on the Minute) for 20 Minutes:

8-10 KB Swings 15/25 3-5 Burpees


Option 3 < 1 Month

EMOM (Every Minute on the Minute) for 10 Minutes:

5 KB Swings 10/15 2 Burpees

Cool Down:

Scorpion Stretch

Child's Pose

Low Back and Piriformis Stretch

Pigeon Stretch

QL Stretch


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***Optional Strength Bonus

3 X 5 AHAP Back Squats



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