Swipe

Warm up 2 Rounds:

1:00 Plank

20 Pushups (Strict)

5 Side Plank to Leg Raise R

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 Superman Back Extensions

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 Superman Back Extensions

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 Superman Back Extensions

10 Stability Ball Glute Bridges


Post # of rounds and thoughts to comments


Cool Down:

Lower Back and Piriformis Stretch

Spinal Flow

QL Stretch


It's L-I-Z-Z. And I freaking miss you guys so much! I'll be back soon!!!

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