Scariest Workouts Week: 1/2 Specter & Box Jumps

Warm-up:

400 m Run/Row

30 Superman Back Extensions

Down Dog to Runner’s Lunge & Twist

30 Glute Bridges


Then complete one of the following options:

Option 1 > 3 Months

For Time:

10-9-8-7-6-5-4-3-2-1 DB Power Squat Cleans 15/20 Burpee

Box Jumps


Option 2 < 3 Months

For Time:

8-7-6-5-4-3-2-1 DB Power Squat Cleans 10/15 Burpee

Box Jumps


Option 3 < 1 Month

For Time:

5-4-3-2-1 DB Power Squat Cleans 5/10 Burpee

Box Jumps

Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


Post time and thoughts to comments


Option 4: Strength Focus

Complete 1/2 the main workout then,

3 X 5 AHAP OH Push Press

3 X 10 DB Lateral Raises 10/15


Daily Challenge:

2:00 Wall Sit