SAS, V-ups, Lunge

Warm-up:

200 M Run/Row

20 Squats

Down Dog To Runner's Lunge

Resistance Band Chest & Shoulder Stretches

Postural Complex

Then complete one of the following options-

Option 1 > 3 Months

AMRAP in 20 Minutes

200 M Run/Row

20 Single Arm Snatches R 25/35

20 Single Arm Snatches L 25-/35

20 V-ups

20 Walking Lunge Steps (R+L=1) Modification

Option 2 < 3 Months

AMRAP in 15-20 Minutes

200 M Run/Row

20 Single Arm Snatches R 15/25

20 Single Arm Snatches L 15/25

20 V-ups

20 Walking Lunge Steps (R+L=1) Modification

Option 3 < 1 Month

AMRAP in 10 Minutes

200 M Run/Row

10 Single Arm Snatches R 10/15

10 Single Arm Snatches L 10/15

10 V-ups

10 Walking Lunge Steps (R+L=1) Modification

Cool Down:

Low Back & Piri Stretch

QL Stretch

Child's Pose

Postural Complex