Warm up:
10 m Solder Walking
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)
20 Tick Tocks R 25/35
20 Tick Tocks L
1 Minute Plate Switches
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)
20 Tick Tocks R 15/20
20 Tick Tocks L
1 Minute Plate Switches
Option 3: <1 Month
2 Rounds:
5 Pushup to Renegade Row Burpee 8/10
(Pushup - Right Arm Row - Pushup - Left Arm Row - Pushup - Burpee)
30 Second Plate Switches
20 Tick Tocks R 10/15
20 Tick Tocks L
30 Second Plate Switches
Cool Down:
Child's Pose
Lower Back and Piriformis Stretches
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