Roadkill

Warm-up:

Yoga Worms

Arm Circles

Lunge Twists (5 R + 5 L)


Complete one of the following options-

Option 1 > 3 months: 3 rounds for time

800 m Row/Run

30 Power Squat Cleans 45/75 or DB Squat Clean 20/ 20/35 each

30 Burpees


Option 2 < 3 months: 3 rounds for time

800 m Row/Run

30 Power Squat Cleans 35/65 or DB Squat Clean 15/25each

30 Burpees


Option 3 < 1 month: 2-3 rounds

400 m Row/Run

10 Power Squat Cleans 15/25 or DB Squat Clean 5/10 each

10 Burpees


Cool Down:

Low Back and Piriformis Stretch

QL Stretch

Child's Pose

Scorpion Stretch


Post Time and Thoughts to Comments


"Yard Sale"

0 views
COMMUNITY.jpg