Run/ Row 800 m Then: 5 Rounds: 1 Minute V-ups 1 Minute Superman Back Extensions 1 Minute Right Side-ups 1 Minute Left Side-ups Rest 1 Minute

Run/Row 800 m

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Baseline Week: Day 4

Warm-up: 40 Jumping Jacks 5 Inchworms Down Dog to Runner's Lunge & Twists 25 Glute Bridges Resistance Band Chest & Shoulder Mobility Option 1 > 3 Months Complete in any order. Time each exercise separ