Spector

Warm up:

30 Jumping Jacks

Resistance Band Chest/Shoulder Circles

3-5 Yoga Worms

30 Jumping Jacks

3-5 Lunge Twists R & L


Then complete one of the following options:

Option 1 > 3 Months

For Time: 20 DB Power Squat Cleans 15/20 1 Burpee 19 PSC 2 Burpees 18 PSC 3 Burpees 17 PSC 4 Burpees 16 PSC 5 Burpees 15 PSC 6 Burpees 14 PSC 7 Burpees …

Continue subtracting 1 PSC and adding 1 Burpee until you finish with 1 PSC and 20 Burpees


Option 2 < 3 Months

15 PSC 10/15

6 Burpees

14 PSC

7 Burpees

13 PSC

8 Burpees

12 PSC

9 Burpees

Continue subtracting 1 PSC and adding 1 Burpee until you finish with 1 PSC and 20 Burpees

Option 3 < 1 Month

10 PSC 5/10

1 Burpee

9 PSC

2 Burpees

8 PSC

3 Burpees

7 PSC

4 Burpees

6 PSC

5 Burpees

5 PSC


Cool Down:

Down Dog and Child's Pose

Scorpion Stretches

3 Sets of 30 Seconds Each Lower Back and Piriformis Stretches

QL Stretch


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