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
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
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
Cool Down:
Down Dog and Child's Pose
3 Sets of 30 Seconds Each Lower Back and Piriformis Stretches
Post Thoughts to Comments
