Push'n & Pull'n

Warm up:

400 m Run/Row

3-5 Yoga Worms

5 Lunge Twists R

5 Lunge Twists L

Resistance Band Chest and Shoulder Stretches


Then complete one of the following options-

Option 1> 3 Months

4 Rounds:

300 single jump ropes or 150 double unders

20 DB Single Leg Deadlifts R 15/20

20 DB Single Leg Deadlifts L 15/20

20 Pushups

20 Aussie Pullups


Option 2 < 3 Months

3 - 4 Rounds:

300 single jump ropes or 150 double unders

20 DB Single Leg Deadlifts R 10/15

20 DB Single Leg Deadlifts L 10/15

20 Pushups

20 Aussie Pullups


Option 3 < 1 Month

2-3 Rounds:

150 single jump ropes or 75 double unders

10 DB Single Leg Deadlifts R 8/10

10 DB Single Leg Deadlifts L 8/10

10 Pushups

10 Aussie Pullups


Cool Down:

Down Dog and Child's Pose

Scorpion Stretches

3 Sets of 30 Seconds Each Lower Back and Piriformis Stretches

QL Stretch


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Catching Jon in action!

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