Warm-up:
200 m Run/Row
Down Dog to Runner's Lunge & Twist
Resistance Band Chest/Shoulder Mobility
Then complete one of the following options:
Option 1 > 3 Months:
4 Rounds for Time
200 Jump ropes (or 100 DUs)
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
200 Jump ropes (or 100 DUs)
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
100 Jump Ropes
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:
Post time/thoughts to comments
Looking back at pictures from the last two years and this is one of my top 10 favorites! #alishafierce
