Double Time II

Updated: Apr 21, 2020

Warm-up:

400m Run/Row or 2:00 Jog in place

20 Glute Bridges

Arm Circles

Lunge Twists

Option 1 > 3 Months:

Perform each exercise for 2:00. Move from one exercise to the other without rest. After 2:00 of each exercise - 10:00 total, run/row 400 m (or 2:00 high knees) before completing it one more time. Exercises to be completed are:

Mountain Climbers

Box Jumps

Alt Leg V-ups

KB Swings 25/35

Squats


Option 2 < 3 Months:

Perform each exercise for 2:00. Move from one exercise to the other without rest. After 2:00 of each exercise - 10:00 total, rest for 2:00 before completing it one more time. Exercises to be completed are:

Mountain Climbers

Box Jumps

Alt Leg V-ups

Squats

KB Swings 15/25


Option 3 < 1 Month:

Perform each exercise for 1:00. Move from one exercise to the other without rest. After 1:00 of each exercise - 5:00 total, rest for 2:00 before completing it one more time. Exercises to be completed are:

Mountain Climbers

Box Jumps

Alt Leg V-ups

Squats

KB Swings 10/15


Cool Down:

Resistance Band Chest and Shoulder Stretch

Lunge Twists

Low Back & Piriformis Stretch

QL Stretch


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Coach Logan didn’t let his cancelled race keep him from running his first marathon! Coach Emily (momma) ran it with him!




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