Triple Threat

Warm-up: 2 rounds

200 m row

1:00 Stability Ball Plank

20 Stability Ball Glute Bridges

Resistance Band Lat Pulls M/H

Then,

Resistance Band Chest/Shoulder Mobility


Option 1 > 3 Months

For time:

5 - 10 - 15 - 20 - 20 - 15 - 10 - 5

Pullups @Home

Deadlifts 95/135 @Home

KB Clusters 25/35


Option 2 < 3 Months

For time:

5 - 10 - 15 - 20 - 15 - 10 - 5

Pullups @Home

Deadlifts 65/95 @Home

KB Clusters 15/25


Option 3 < 1 Month

For time:

5 - 10 - 15 - 10 - 5

Pullups @Home

Deadlifts 45/65 @Home

KB Clusters 10/15


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


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