Assassin

Warm-up:

300 Jump Ropes or 150 Du's or 150 Jumping Jacks

Bear Crawl Frontwards & Backwards

Lunge Twists

3 X 30 Second Glute Bridge Hold

3 x 30 Second Plank Hold


Option 1 > 3 Months

Complete the following under 30 minutes

400 m Run/Row (@home 2:00 high knees or jumping jacks)

10 Deadlifts 65/95 (@home complete deadlifts with two dumbbells or a heavy KB)

10 Front Squats 65/95 (@home complete Front Squats with 2 dumbbells or Goblet Squats with KB)


400 m Run/Row

15 Deadlifts 65/95

15 Front Squats 65/95


400 m Run/Row

20 Deadlifts 65/95

20 Front Squats 65/95


400 m Run/Row

20 Deadlifts 65/95

20 Front Squats 65/95


400 m Run/Row

15 Deadlifts 65/95

15 Front Squats 65/95


400 m Run/Row

10 Deadlifts 65/95

10 Front Squats 65/95


Option 2 < 3 Months

Decrease weight on the Deadlifts and Front Squats


Option 3 < 1 Month

Complete 1/2 the distance, 1/2 the reps, with 1/2 the weight to start


Cool Down:

Low Back & Piriformis Stretch

QL Stretch

Child's Pose


Post time and thoughts to comments

Ready for another great day!



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