Salty Dogs III

Warm-up:

Spinal Flow

25 KB Swings 25/35

Down Dog to Runner's Lunge & Twists

25 KB Swings 25/35

Resistance Band Chest and Shoulder Stretches

Option 1 > 3 Months:

AMRAP in 20 minutes:

20 Weighted Step Back Lunges (10 R & 10 L) 15/20

20 DB OH Press 15/20

20 Resistance Band Triceps Press M/H

20 High Weighted Sit-ups 15/20


Option 2 < 3 Months:

AMRAP in 15-20 minutes:

20 Weighted Step Back Lunges (10 R & 10 L) 10/15

20 DB OH Press 10/15

20 Resistance Band Triceps Press M/H

20 High Weighted Sit-ups 10/15


Option 3 < 1 Month:

AMRAP in 10 minutes:

10 Step Back Lunges (10 R & 10 L) No Weight

10 DB OH Press 5/8

10 Resistance Band Triceps Press L/M

10 High Weighted Sit-ups 5/8

Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


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