Snowbird

Warm-up:

3 Yoga Worms

Arm Circles

Hip Opening (Out/In)

Lunge Twists

Leg Swings (Frontal/Lateral)


Complete one of the following-

Option 1 > 3 Months

AMRAP (As Many Rounds As Possible) in 25 Minutes:

200 M Row Sprint

10 Inchworms

20 V-Ball Transfers (Down + Back =1)

30 Stability Ball Crunches


Option 2 < 3 Months

AMRAP (As Many Rounds As Possible) in 20 Minutes:

200 M Row Sprint

10 Inchworms

20 V-Ball Transfers (Down + Back =1)

30 Stability Ball Crunches


Option 3 < 1 Month

AMRAP (As Many Rounds As Possible) in 10 Minutes:

100 M Row Sprint

5 Inchworms

10 V-Ball Transfers (Down + Back =1)

15 Stability Ball Crunches


Cool Down:

Scorpion stretch

Low back and piriformis stretch

QL stretch


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