Warm up:

4 x 40 Second Planks

Main Workout

Complete the following 3 times through*

EMOM (Every Minute on the Minute) for 5 minutes complete:

20 KB Swings 25/35

After the 5 minutes, Run/Row 400m

Cool Down:

Scorpion Stretch

Sit and Reach

QL Stretch

Lower Back and Piriformis Stretch

*Option 2 < 3 Months:

EMOM for 5 minutes

15-20 KB Swings 15/25

*Option 3 < 1 Month:

EMOM for 5 minutes

10-15 KB Swings 10/15

200m Run/Row

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The heart and soul behind Community Fit. Thank you Amy! Happy Birthday!!! You are so loved!

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