Ary

Warm up: 400 m Run/Row

Spinal Flow

Resistance Band Chest/Shoulder Stretches

Lunge Twists

Option 1 > 3 Months

4 Rounds with exceptional form: 20 DB Thrusters 15/20 20 KB Single Arm Bent Row R 35/55 20 KB Single Arm Bent Row L 35/55 20 Burpees

Option 2 < 3 Months

3-4 Rounds with exceptional form: 20 DB Thrusters 10/15 20 KB Single Arm Bent Row R 25/35 20 KB Single Arm Bent Row L 25/35 20 Burpees


Option 3 > 1 Month

3-4 Rounds with exceptional form: 10 DB Thrusters 5/8 10 KB Single Arm Bent Row R 15/25 10 KB Single Arm Bent Row L 15/25 10 Burpees


Cool Down: Lower Back and Piriformis

QL

Child's Pose

Yoga Worms


Post Thoughts to Comments


Go get em Jeff (right) in Ironman AZ Sunday! You've had a perfect training partner! (Greg on the left)

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Deads, Manimals & Run

Warm-up: 2 Rounds *Less than 1 Month 1/2 reps 10 Yoga Worms 1:00 Plank 30 Glute Bridges Then, Down Dog to Runner's Lunge & Twists Arm Circles Deadlifts Option 1 > 3 Months 3 Sets of 5-8 reps of Deadl

Surprise!

Our last day of "Blind Week" Great work showing up and taking charge!! For those of you doing the workouts online, you will get an email the night before.

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