Pickett

Warm-up:

400 m Run/Row

30 Superman Back Extensions

Down Dog to Runner’s Lunge & Twist

Leg Swings Front to Back & Laterally

Hip mobility walks (inward and outward)

Resistance Band Chest/Shoulder Mobility

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

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CTW (Challenge of the Week) As many Single Jump Ropes as possible in 1 Minute