Warm up:
Spinal Flow
20 KB Deadlifts 25/35
3 Lunge Twists R
3 Lunge Twists L
20 KB Deadlifts 25/35
Then complete one of the following options-
Option 1 > 3 Months
7 Rounds for Time:
7 KB Clusters 25/35
7 KB Curls R 25/35
7 KB Curls L 25/35
7 Goblet Squats 25/35
7 Pushups (Strict)
200 m Run/Row
Option 2 < 3 Months
5-7 Rounds for Time:
7 KB Clusters 15/25
7 KB Curls R 15/25
7 KB Curls L 15/25
7 Goblet Squats 15/25
7 Pushups (Strict)
200 m Run/Row
Option 3 < 1 Month
3-4 Rounds for Time:
7 KB Clusters 10/15
7 KB Curls R 10/15
7 KB Curls L 10/15
7 Goblet Squats 10/15
7 Pushups
100 m Run/Row
Cool Down:
Lower Back and Piriformis Stretch
Resistance Band Chest/Shoulder Stretches
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