Crazy 8's + Run

Warm-up:

200 m Run/Row

Spinal Flow

3-5 Yoga Worms

Arm Swings

Down Dog to Runner's Lunge & Twists


Complete one of the following options:

Option 1 > 3 Months

5 Rounds for time:

400 M Run/Row

8 Burpees

8 KB Swings 35/55

8 KB Goblet Squats 35/55

8 OH Triceps Ext 20/30

8 Weighted Step Back Lunges 15/20 (R+L=1)

8 DB Biceps Curls 20/30

8 Lateral Lunge R (Modified)

8 Lateral Lunge L


Option 2 < 3 Months

4 Rounds for time:

400 m Run/Row

8 Burpees

8 KB Swings 25/35

8 KB Goblet Squats 25/35

8 OH Triceps Ext 15-/20

8 Weighted Step Back Lunges 15/20 (R+L=1)

8 DB Biceps Curls 15/20

8 Lateral Lunge R (Modified)

8 Lateral Lunge L


Option 3 < 1 Month

3 Rounds for time:

200m Run/Row

4 Burpees

4 KB Swings 15/25

4 Goblet Squats 10/15

4 OH Triceps Ext 10/15

4 Step Back Lunges (R+L=1) Unweighted

4 DB Biceps Curls 8/10

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