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


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