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Updated: May 22, 2020

Warm up:

Yoga Worms

Soldier Walking

Arm Circles

Leg Swings (Front & Back/Lateral)

Knee Grab to Single Leg Deadlifts


Then complete one of the following options-

Option 1 > 3 Months

Each round add 5 reps to each exercise, after the run or row. Complete rounds for 25 Minutes

200 m Run/Row or 1 Minute Mountain Climbers

5 Pullups @ Home Option

10 Resistance Band Triceps Press M/H (Medium/Heavy) @ Home Option

10 Side ups R

10 Side ups L

10 Back Extensions


Option 2 < 3 Months

Each round add 5 reps to each exercise, after the run or row. Complete rounds for 20-25 Minutes

200 m Run/Row or 1 Minute Mountain Climbers

5 Pullups @ Home Option

10 Resistance Band Triceps Press M/H (Medium/Heavy) @ Home Option

10 Side ups R

10 Side ups L

10 Back Extensions


Option 3 < 1 Month

Each round add 2 reps to each exercise, after the run or row. Complete rounds for 10-12 Minutes

100 m Run/Row or 30 Seconds of Mountain Climbers

2 Pullups @ Home Option

5 Resistance Band Triceps Press L/M (Light/Medium) @ Home Option

5 Side ups R

5 Side ups L

5 Back Extensions


Cool Down:

Scorpion Stretch

Low Back & Piriformis Stretch

QL Stretch

Child's Pose


Post # of rounds and thoughts to comments

Twinners! Father-daughter awesomeness!



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