Warm-up: 2 Rounds Soldier Walks 20 Squats 20 Glute Bridges Lunge Twists 10 Alt Arm/Leg High Planks (R+L=1)

Main Set: Two Parts* Part One

1 Mile Timed Row Part Two 3-9-15-21-15-9-3

KB Clusters 25/35


Box Jumps/Step -ups (R+L=1)

*Less than 3 Months Timed 1 Mile Row



KB Clusters 15/25


Box Jumps/ Box Step-ups

Less than 1 Month

Timed 800 m Row



DB Clusters 5/8 each


Box Jumps/ Box Step-ups

Cool Down:

Low Back and Piriformis Stretch

QL Stretch

Post Time, Thoughts, and “Good Luck Emily!” To comments.

She leaves for Barcelona, for 18 Months, on Tuesday. We are so excited for you and think Spain is the luckiest! We love you Emily!!!

194 views7 comments

Recent Posts

See All


Warm-up: 50 Jumping Jacks 50 Glute Bridges Arm Circles Option 1 > 3 Months @ Home: Put exercises into a hat and draw after each run Complete for 30 minutes. Run/Row 400 m or 2:00 Assault Bike. Then sp


Warm-up: 400 m Run/Row 10 Pullups Resistance Band Chest & Shoulder Stretches Down Dog to Runner’s Lunge & Twist Leg Swings Front to Back & Laterally Hip mobility walks (inward and outward) Option1> 3

Darnall II

Warm up: Soldier Walking 10 Forward Ball Slams 10/20 10 Backwards Ball Slams 10/20 Shoulder/Chest Stretches with Resistance Band Down Dog to Runner's Lunge & Twist Down Dog to Pigeon Option 1: > 3 Mo