Boxed

Warm-up:

Resistance Band Postural Complex

Resistance Band Chest/Shoulder Stretches

5 Lunge Twists (R + L = 1)

Banded Bulgarian Side Steps (10 R + 10 L)


Workout to be completed in 3 parts and may be done in any order. Rest 2 minutes between each of the 5-minute sections and 3-4 minutes after the 1-mile run/row.


Please take breaks when needed ONLY after trying the modifications. Let's try all we can to keep moving for the full 5 minutes.


Complete 6-7 minutes of:*

20 Box Jumps Straight

20 Lateral Box Jumps/Side Step-ups (R+L=2)

20 Bicycle Crunches (R+L=2)


Complete 6-7 minutes of:

20 Bulgarian Side Steps R

20 Bulgarian Side Steps L

20 Glute Bridges


Complete a 1 Mile Run/Row for time*


*Less than 1 month:

Complete 1/2 mile (800m run/row)

Complete 2-3 minutes of 1/2 reps


Cool Down:

Calf Stretches

Low Back and Piriformis Stretch

QL Stretch

Scorpion Stretch


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Saturday 7:00 am at the Bentonville Community Center The 4rth Annual Run for Jennifer. Check out their FB page for more information. We will still be open and doing a workout to honor everyone participating in the run and especially to honor the memory of Jennifer!





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