17.1 Warm Up & Cool Down

17.1 Warm up
3 Minutes easy Row
3 Minutes 30 Single Skips/ 5 Arm circles
3 Minutes of 3 Plank to Squat/ 6 Alt T Push Ups/ 9 Squats

3 Rounds of
10 Band Good Morning
3 Inchworm in place (press heels into floor)
:30 Single Leg Flexion/ side

2 Rounds
5 PVC Dislocates
1 Minute Band OH Stretch

Row or Bike
2x:20 Easy/ :10 Hard
2x:40 Easy/ :20 Hard
2x:30 Easy/ :30 Hard

2x 4 Alt DB snatch (M:30, W:20)+ 2 Burpees+ 4 Step Ups
2x 4 Alt DB snatch (M:35, W:30)+ 2 Burpee Box Jump Overs

2×5 Pike position Calf raise/ side

Post 17.1
5 Minutes movement – DO NOT lay or sit down. Row, bike, walk, Jumping jacks etc.

Rotate twice through
1:30 Standing calf stretch (:45/ leg straight/:45 knee bent)
1:30 Death Stretch (up position)
1:00 Standing Band Lat Tri

Then 2:00 low back stretch
Childs Pose and Cat/Cow