Warm-up:
30 Jumping Jacks
1:00 Plank
20 Piri Glute Bridges R
20 Piri Glute Bridges L
Down Dog to Runner’s Lunge & Twist
Complete one of the following options for time-
Option 1 > 3 Months:
Time each exercise individually
1600 m Row
1 Mile Run
500 Single Jump Ropes
100 KB Swings 25/35
100 Situps
Option 2 < 3 Months:
Time each exercise individually
1,000 m Row
800 m Run
500 Single Jump Ropes
100 KB Swings 15/25
100 Situps
Option 3 < 1 Month:
Time each exercise individually
800 m Row
400 m Run
200 Single Jump Ropes
50 KB Swings 10/15
50 Situps
Cool Down:
Resistance Band Chest/Shoulder Mobility
Post times and thoughts to comments