Warm up:
400 m Row
10 Lunge Twists (R+L=2)
Then complete one of the following options-
Option 1: >3 Months
4 Rounds:
10 Pushup to Renegade Row Burpee 15/20
(Pushup - Right Arm Row - Pushup - Left Arm Row - Pushup - Burpee)
400 M Row
20 OH Press Jacks 15/20
Option 2: <3 Months
3-4 Rounds:
10 Pushup to Renegade Row Burpee 10/15
(Pushup - Right Arm Row - Pushup - Left Arm Row - Pushup - Burpee)
400 M Row
20 OH Press Jacks 10/15
Option 3: <1 Month
2-3 Rounds:
5 Pushup to Renegade Row Burpee 5/8
(Pushup - Right Arm Row - Pushup - Left Arm Row - Pushup - Burpee)
200 M Row
10 OH Press Jacks 5/8
Cool Down:
Child's Pose
Lower Back and Piriformis Stretches
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