Warm Up:
10 m Bear Crawl Forward
10 m Bear Crawl Backwards
5 Lunge Twists R
5 Lunge Twists L
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:
Lower Back and Piriformis Stretches
Post number of rounds and thoughts to comments
