Warm-up:
20 Jumping Jacks
5 Alt Arm & Leg Raises (R+L=1)
Hip Mobility (Inwards & Outwards)
Leg Swings (Lateral & Front to Back)
Option 1 > 3 Months:
30 KB Swings 25/35
30 Thrusters 15/20
10 High/Low Windmills R 15/20
10 High/Low Windmills L 15/20
Continue adding 5 reps to ONLY KB Swings and Thrusters each round for 20 minutes. Example:
Round 2:
35 KB Swings 25/35
35 Thrusters 15/20
10 High/Low Windmills R 15/20
10 High/Low Windmills L 15/20
Option 2 < 3 Months:
20 KB Swings 15/20
20 Thrusters 10/15
8 High/Low Windmills R 10/15
8 High/Low Windmills L 10/15
Continue adding 5 reps to ONLY KB Swings and Thrusters each round for 15 minutes.
Option 3 < 1 Month:
15 KB Swings 10/15
15 Thrusters 5/10
5 High/Low Windmills R 5/10
5 High/Low Windmills L 5/10
Continue adding 5 reps to ONLY KB Swings and Thrusters each round for 10-12 minutes.
Cool Down: