Exploded

Warm up:

200 M Run/Row

Leg Swings Front & Back

Leg Swings Laterally

Resistance Band Shoulder Stretches

3-5 Yoga Worms


Then complete one of the following options-

Option 1: For Time

20 V-ups/1 DB Thruster 15/20

19 V-ups/2 DB Thrusters

18 V-ups/3 DB Thrusters

17 V-ups/4 DB Thrusters...

16/5

15/6

14/7

13/8

12/9

11/10

10/11

9/12

8/13

7/14

6/15

5/16

4/17

3/18

2/19

1/20


Option 2: For Completion

10 Situps (or V-ups)/1 DB Thruster 10/15

9/2

8/3

7/4

6/5

5/6

4/7

3/8

2/9

1/10


Option 3: Less than 1 Month of Community Fit

5 Rounds of:

10 Situps/10 DB Thrusters 5/10


Post time and thoughts to comments

*Situps may be substituted for V-ups. Or Alt Leg V-ups

*30 Minute Cutoff


Cool Down:

Child's Pose

Lower back and piriformis stretches

QL stretch


TOMORROW IS OUR 1ST ANNUAL 4th OF JULY

FAMILY FIELD DAY!

SIGN UP

HERE!

7:00 AM 5K & 1 Mile Fun Run Starting at Bentonville Square

7:30-9 AM Breakfast (Snack Lab, Heroes Coffee, Pancakes and Sausage)

8:00 AM Flag Ceremony

8:10 AM Family Yoga by Yoga Story



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