Core Couplets

Complete each Couplet 3 x before moving onto the next.

2 Minutes of Pushups 2 Minutes of Single Jump Ropes or DU's Rest 1 Minute

2 Minutes of Situps 2 Minutes of KB Swings 25/35 Rest 1 Minute

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The Quick & The Dead II

Warm-up: 800 m Run/Row (Less than 1 Month - 400 m) Hip Mobility (Inwards & Outwards) Leg Swings (Lateral & Front to Back) 20 Y-T-Cobra Down Dog to Runner's Lunge & Twist Neck & Shoulder Mobility Optio

6 Pack Tabatas

Warm-up: 5 Minutes of Jumprope practice Side Lunges (5-8 each side) Down Dog to Runner's Lunge & Twist (5-8 each side) Resistance Band Postural Complex Resistance Band Shoulder/Chest Mobility Option 1