Warm up: 10 Inchworms Resistance Band Shoulder Circles 20 Glute Hamstring Bridges
Then 4 Rounds for Time: 400 m Run/Row 25 Back Squats 45/65 25 KB High Sumos 35/55 25 Pushups (Strict)
Cool Down: 3 sets of 30 seconds each lower back and piriformis stretches 3 sets of 30 seconds each scorpion stretch Child's Pose
Post Time and Thoughts to Comments
Warm-up: 50 Jumping Jacks 50 Glute Bridges Arm Circles Option 1 > 3 Months Complete for 30 minutes. Run/Row 400 m or 2:00 Assault Bike. Then spin the wheel of Health and Happiness. Complete 10 reps of
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
