Refuge

Warm-up:

Bear Crawl Forwards

Bear Crawl Backwards

Lunge Twists

Arm Circles


Then complete one of the following options:

Option 1 > 3 Months

For Time:

40 KB High Sumos 25/35 - 20 Burpees

30 KB High Sumos - 15 Burpees

20 KB High Sumos - 10 Burpees

10 KB High Sumos - 5 Burpees


Option 2 < 3 Months

For Time:

40 KB High Sumos 15/25 - 20 Burpees

30 KB High Sumos - 15 Burpees

20 KB High Sumos - 10 Burpees

10 KB High Sumos - 5 Burpees


Option 3 < 1 Month

For Time:

20 KB High Sumos 15/25 - 10 Burpees

10 KB High Sumos - 5 Burpees

5 KB High Sumos - 2 Burpees

Cool Down:

Resistant Band Chest/Shoulder Stretch

Scorpion Stretch

Child‘s Pose


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