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Updated: Aug 6, 2019

Warm up:

Resistance Band Chest and Shoulder Stretches

3-5 Yoga Worms


Then complete one of the following options-

Option 1 > 3 Months

AMRAP in 20 minutes:

200 m Run/Row

5 Pullups

10 KB Swings 35/55

15 V-ups


Option 2 < 3 Months

AMRAP in 20 minutes:

200 m Run/Row

5 Pullups

10 KB Swings 25/35

15 V-ups


Option 3 < 1 Month

AMRAP in 10-15 minutes:

200 m Run/Row

5 Pullups

10 KB Swings 15/25

5 V-ups


Then complete:

4 x 30 second planks

Rest 30-45 seconds between each plank


Cool Down:

3 sets of 30 seconds each lower back and piriformis stretches

Chest and Shoulder Stretches

QL Stretch


Post # of rounds and thoughts to comments

Top Left: Summer 2017 Bottom Left : Summer 2018 Right : Summer 2019 Thanks #communityfit - Thank YOU Ken!

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