Warm up:
400 m Run/Row
3-5 Yoga Worms
5 Lunge Twists R
5 Lunge Twists L
Then complete one of the following options:
Option 1> 3 Months:
AMRAP in 20 minutes
5 Pullups
10 Pushups
15 Squats
Option 2 < 3 Months:
AMRAP in 15 minutes
5 Pullups
10 Pushups
15 Squats
Option 3 < 1 Month:
AMRAP in 10 minutes
5 Pullups
10 Pushups
15 Squats
Cool Down:
Down Dog and Child's Pose
3 Sets of 30 Seconds Each Lower Back and Piriformis Stretches
Post thoughts and number of rounds to comments
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
