Up!

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!

79 views5 comments

Recent Posts

See All

Wheelin'

Warm-up: 50 Jumping Jacks 50 Glute Bridges Arm Circles Option 1 > 3 Months Complete for 30 minutes. Run/Row 400 m or 2:00 Assault Bike. Then spin the wheel of Health and Happiness. Complete 10 reps of

Minefield

Warm-up: 400 m Run/Row 10 Pullups Resistance Band Chest & Shoulder Stretches Down Dog to Runner’s Lunge & Twist Leg Swings Front to Back & Laterally Hip mobility walks (inward and outward) Option1> 3

Darnall II

Warm up: Soldier Walking 10 Forward Ball Slams 10/20 10 Backwards Ball Slams 10/20 Shoulder/Chest Stretches with Resistance Band Down Dog to Runner's Lunge & Twist Down Dog to Pigeon Option 1: > 3 Mo

 Logo-2.jpg