Swope

Warm-up:

400 m Row

Down Dog to Runner's Lunge and Twist

Postural Complex

Neck/Shoulder/Chest Mobility


Then Complete One of the Following Options

Option 1 > 3 Months

4 Rounds

400 m Run/Row

20 KB Swings 25/35

20 Goblet Squats 25/35

20 Pushups

20 Landmine Twists 45/65 (R+L = 2) @Home


Option 2 < 3 Months

3 Rounds

400 m Run/Row

20 KB Swings 15/25

20 Goblet Squats 15/25

20 Pushups

20 Landmine Twists 35/55 (R+L=2)


Option 3 < 1 Month

3 Rounds

200 m Run/Row

10 KB Swings 10/15

10 Goblet Squats 10/15

10 Pushups

10 Landmine Twists 25/45 (R+L=2)


Cool Down:

Chest/Shoulder Stretches

Lower Back/Piriformis Stretches

QL Stretch

Pigeon Stretch


Post Time and Thoughts to Comments

Bar work is my favorite!