Alliance

Warm-up:

Soldier Walking

25 KB Swings 20/25

Leg Swings (Forward & Back/ Laterally)

Down Dog to Runner's Lunge & Twists


Complete one of the following options, with a partner (Individual option outlined below)-

Option 1 > 1 Month:

While one partner completes a 200 m run/row the other completes the exercise. Then they switch. Limit rest during the switch and between different exercises. Each team member does each exercise 2 times and each team member runs/rows 2 times per exercise. For example: Amy runs 200 m while I complete a wall sit. We switch and the repeat again with wall switch. Exercises are as follows:

Wall Sit

Planking Toe Taps

Situps

KB Swings 25/35


Option < 1 Month*:

While one partner completes a 100m run/row, the other completes the movement. Each team member does each exercise 2 times and each team member runs/rows 2 times per exercise.

Wall Sit

Planking Toe Taps

Situps

KB Swings 15/20

*Take breaks when you need to


Cool Down:

Down Dog and Child's Pose

Scorpion Stretches

3 Sets of 30 Seconds Each Lower Back and Piriformis Stretches

QL Stretch


This may be completed individually-

2 Rounds of:

200 m Row

1 Minute Wall Sit


2 Rounds of:

200 m Row

1 Minute of Planking Toe Taps


2 Rounds of:

200 m Row

1 Minute Situps


3 Rounds of:

200 m Row

1 Minute KB Swings


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