Warm up:
2 x 10 m Soldier Walking
10 m Walking Lunge Twists
Then complete one 10 minute pyramid for each of the following*: KB Swings Situps
Minute 1 - 10 KB Swings 25/35 Minute 2 - 15 Minute 3 - 20 Minute 4 - 25... 5 - 30 6 - 30 7 - 25 8 - 20 9 - 15 10 - 10
*Rest 2 Minutes between each Pyramid *Newbies complete 1/2 reps with less weight. Take breaks when needed
Cool Down:
Lower Back & Piriformis Stretches
Post Thought and Reps Completed to Comments
Warm-up: 50 Jumping Jacks 50 Glute Bridges Arm Circles Option 1 > 3 Months Complete for 30 minutes. Run/Row 400 m or 2:00 Assault Bike. Then spin the wheel of Health and Happiness. Complete 10 reps of
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
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
