End Zone

Warm Up:

3 Spinal Flows

10 m Bear Crawl Forward

10 m Bear Crawl Backwards

5 Lunge Twists R

5 Lunge Twists L

Arm Circles


Then complete the following as many times as safely possible in 30 Minutes*:

400 m Run/Row

10 Resistance Band Lat Pulls Heavy

20 KB Swings 25/35

30 Pushups


*Option 2 < 3 Months

As many rounds as safely possible in 20 Minutes:

400 m Run/Row

10 Resistance Band Lat Pulls Heavy

20 KB Swings 15/25

30 Pushups


Option 3 < 1 Month

As many rounds as safely possible in 15 minutes

200 m Run/Row

10 Resistance Band Lat Pulls /Heavy

10 KB Swings 10/15

10 Pushups


Cool Down:

Child's Pose

Chest and Shoulder Stretches

Lower Back and Piriformis Stretches

QL Stretch


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