Stover'd

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

QL Stretch


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