Warm up 2 Rounds:
1:00 Plank
20 Pushups (Strict)
5 Side Plank to Leg Raise L
Then complete one of the following options-
Option 1 > 3 Months: AMRAP in 20 Minutes (As Many Rounds As Safely Possible)
20 KB Swings 25/35
20 Swipers 15/20 (R+L=1)
200 M Row (Sprint)
20 Stability Ball Glute Bridges
Option 2 < 3 Months: AMRAP in 20 Minutes (As Many Rounds As Safely Possible)
20 KB Swings 15/20
20 Swipers 10/15 (R+L=1)
200 M Row (Sprint)
20 Stability Ball Glute Bridges
Option 3 < 1 Month: AMRAP in 10-15 Minutes (As Many Rounds As Safely Possible)
10 KB Swings 10/15
10 Swipers 5/10 (R+L=1)
200 M Row (Sprint)
10 Stability Ball Glute Bridges
Post # of rounds and thoughts to comments
Cool Down:
Lower Back and Piriformis Stretch
