BB/Run/DB/Run

Compare to Aug 13, 2019

Warm up:

5 Yoga Worms

20 Squats

5 Lunge Twists (R+L=1)


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


Cool Down 3 X Through:

Lower back and piriformis stretches

QL stretch

Child's Pose


Post thoughts to comments


Fall Challenge Coming Soon! Here's a Hint...






114 views3 comments

Recent Posts

See All

Deads, Manimals & Run

Warm-up: 2 Rounds *Less than 1 Month 1/2 reps 10 Yoga Worms 1:00 Plank 30 Glute Bridges Then, Down Dog to Runner's Lunge & Twists Arm Circles Deadlifts Option 1 > 3 Months 3 Sets of 5-8 reps of Deadl

Surprise!

Our last day of "Blind Week" Great work showing up and taking charge!! For those of you doing the workouts online, you will get an email the night before.

 Logo-2.jpg