6' Under

Updated: May 26

Warm-up: 2 Rounds (< 1 Month = 2 Rounds 1/2 Reps)

2-3 Yoga Worms

1:00 Plate Switches

20 Foot Bear Crawl Forwards

20 Foot Bear Crawl Backwards

20 Single Leg Iso Quad Step Downs R

20 Single Leg Iso Quad Step Downs L

20 Calf Raises R

20 Calf Raises L


Option 1 > 3 Months

Complete 4 Rounds (Updated Video Demos will be Posted Early Wednesday Morning)

10 Single Leg Deadlift to Single Arm Row to Lateral Lunge (R Arm/L Leg) 25/35

10 Single Leg Deadlift to Single Arm Row to Lateral Lunge (L Arm/R Leg) 25/35

10 Split Squat R

10 Split Squat L

200 m DB Farmer Carry AHAP


Option 2 < 3 Months

Complete 3-4 Rounds (Updated Video Demos will be Posted Early Wednesday Morning)

10 Single Leg Deadlift to Single Arm Row to Lateral Lunge (R Arm/L Leg) 15/25

10 Single Leg Deadlift to Single Arm Row to Lateral Lunge (L Arm/R Leg) 15/25

10 Split Squat R

10 Split Squat L

200 m DB Farmer Carry AHAP


Option 3 < 1 Month

Complete 3 Rounds (Updated Video Demos will be Posted Early Wednesday Morning)

5 Single Leg Deadlift to Single Arm Row to Lateral Lunge (R Arm/L Leg) 10/15

5 Single Leg Deadlift to Single Arm Row to Lateral Lunge (L Arm/R Leg) 10/15

5 Split Squat R

5 Split Squat L

100 m DB Farmer Carry 15/20


-Do not rush the reps! Keep chest up and shoulders back throughout EVERY rep.

-Try NOT to rest until after the farmer carry. Then rest as needed.

-Not a timed workout

-If you finish (Option 1 ONLY) within 20 Minutes, you may complete one more round.


Then,

30 Slow Count Superman Back Extensions


Cool Down:

Resistance Band Chest/Shoulder Mobility

Child's Pose

Low Body Banded Stretches


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