Warm-up:
400 m Run/Row
200 Jump ropes (or 100 DUs)
5 Lunge Twists R
5 Lunge Twists L
Arm Circles
Then complete one of the following options:
Option 1 > 3 Months:
4 Rounds for Time
20 Situps
20 V-ups or Alt Leg V-ups (R +L=1)
20 Bicycle Crunches (R+L=1)
45 Second Plank
400 m Row
Option 2 < 3 Months:
3-4 Rounds for Time
20 Situps
20 V-ups or Alt Leg V-ups (R +L=1)
20 Bicycle Crunches (R+L=1)
45 Second Plank
400 m Row
Option 3 < 1 Month:
3-4 Rounds for Time
10 Situps
10 V-ups or Alt Leg V-ups (R +L=1)
20 Bicycle Crunches (R+L=1)
20 Second Plank
200 m Row
Cool Down:
Child's Pose
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