Updated: Nov 6, 2019
(Compare to January 3, 2019)
4 Rounds for Perfection: 20 Ab Stars (R+L=1) 20 Stability Ball Back Extensions 20 Stability Ball Transfers (Down + Back + 1) 20 Side Ups R 20 Side Ups L
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*Newbies complete 2 rounds of 10 reps each.
Warm-up: 50 Jumping Jacks 50 Glute Bridges Arm Circles Option 1 > 3 Months @ Home: Put exercises into a hat and draw after each run Complete for 30 minutes. Run/Row 400 m or 2:00 Assault Bike. Then sp
Warm-up: 400 m Run/Row 10 Pullups Resistance Band Chest & Shoulder Stretches Down Dog to Runner’s Lunge & Twist Leg Swings Front to Back & Laterally Hip mobility walks (inward and outward) Option1> 3
Warm up: Soldier Walking 10 Forward Ball Slams 10/20 10 Backwards Ball Slams 10/20 Shoulder/Chest Stretches with Resistance Band Down Dog to Runner's Lunge & Twist Down Dog to Pigeon Option 1: > 3 Mo
