Flame Thrower

Warm-up:

30 Jumping Jacks

Down Dog to Runner’s Lunge & Twist

Arm Circles

Leg Swings Front to Back & Laterally


Option 1 > 3 Months:

Repeat twice for time-

200 m Run 10 Burpees 20 Situps 30 Squats

200 Jump Ropes 10 Burpees 20 Situps 30 Squats

200 m Row 10 Burpees 20 Situps 30 Squats


Option 2 < 3 Months:

Repeat twice for time. The second time cut reps in half.

200 m Run 10 Burpees 20 Situps 30 Squats

200 Jump Ropes 10 Burpees 20 Situps 30 Squats

200 m Row 10 Burpees 20 Situps 30 Squats


Option 3 < Month:

Repeat one time through

100 m Run 3 Burpees 9 Situps 12 Squats

100 Jump Ropes 3 Burpees 9 Situps 12 Squats

100 m Row 3 Burpees 9 Situps 12 Squats

Challenge of the Week (CTW): Run or Row 1 Mile (Timing is Optional)


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


The last two weeks have been like....


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