Swinger

Warm Up 2 Rounds:

200 m Run/Row

10 Forward Bear Crawls (R + L= 1) 10 Backward Bear Crawls

4 Walking Lunge Twists each side


Then complete one of the following options-

Option 1 > 3 Months:

200 m Run/Row

20 KB Swings 25/35

20 Superman Back Ext

20 Jump Squats


400 m Run/Row