Alisha

Warm up 2 Rounds:

200m Run/Row

:30 Second Plank Hold

20 Plank Twist Taps (R+L=1)

Rest 1 minute


Then complete one of the following options-

Option 1 > 3 Months

3 Rounds for Time: 30 KB High Sumos 35/55 30 KB Uni Bent Row R 35/55 30 KB Uni Bent Row L 35/55 30 Pushups


Option 2 < 3 Months

3 Rounds for Time: 30 KB High Sumos 25/35 30 KB Uni Bent Row R 25/35 30 KB Uni Bent Row L 25/35 30 Pushups


Option 3 < 1 Month

3 Rounds: 15 KB High Sumos 15/25 15 KB Uni Bent Row R 15/25 15 KB Uni Bent Row L 15/25 15 Pushups


Cool Down:

Child's Pose

Lower Back/Piriformis Stretch

QL Stretch


Post thoughts and time to comments


Gun goes off at 1:45 am (AR time) in France for the World Championships Ironman 70.3! Our Danielle (pictured with her momma) qualified and is racing against the World's Best. Danielle, YOU ARE!


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