Warm up:
20 Squats
5 Lunge Twists (R+L=1)
20 Squats
Then complete one of the following options:
Option 1> 3 Months:
200 m Run/Row
20 BB Front Squats 45/65
20 DB Uni Bent Row R 15/20
20 DB Uni Bent Row L 15/20
400 m Run/Row
20 BB Front Squats 45/65
20 DB Uni Bent Row R 15/20
20 DB Uni Bent Row L 15/20
800 m Run/Row
20 BB Front Squats 45/65
20 DB Uni Bent Row R 15/20
20 DB Uni Bent Row L 15/20
400 m Run/Row
20 BB Front Squats 45/65
20 DB Uni Bent Row R 15/20
20 DB Uni Bent Row L 15/20
200 m Run/Row
20 BB Front Squats 45/65
20 DB Uni Bent Row R 15/20
20 DB Uni Bent Row L 15/20
Option 2< 3 Months:
Same as Option 1 but with less weight
20 BB Front Squats 35/55
20 DB Uni Bent Row R 10/15
20 DB Uni Bent Row L 10/15
Option 3 < 1 Month:
5 Rounds of
200 m Run/Row
10 BB Front Squat 25/35
10 DB Uni Bent Row R 8/10
10 DB Uni Bent Row L 8/10
Post Thoughts To Comments
400 m Run/Row
20 BB Front Squats 45/65
20 DB Uni Bent Row R 15/20
20 DB Uni Bent Row L 15/20
800 m Run/Row
20 BB Front Squats 45/65
20 DB Uni Bent Row R 15/20
20 DB Uni Bent Row L 15/20