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Warm-up:

500 Single Jump Ropes or 250 Double Unders or 5 Minutes Jump Rope Practice

Arm Circles

Lunge Twists


Complete one of the following options-

Option 1 > 3 Months

400 M Run/Row

Then,

7 Rounds of:

7 BB Bent Row 65/85

7 V-ups

7 Lunge Switches (R+L=1)

Then,

400 M Run/Row

Then,

7 Rounds of:

7 BB Bent Row 65/85

7 V-ups

7 Lunge Switches (R+L=1)


Option 2 < 3 Months

400 M Run/Row

Then,

5-7 Rounds of:

7 BB Bent Row 45/65

7 V-ups

7 Lunge Switches (R+L=1)

Then,

400 M Run/Row

Then,

5-7 Rounds of:

7 BB Bent Row 45/65

7 V-ups

7 Lunge Switches (R+L=1)


Option 3 < 1 Month

200 M Run/Row

Then,

3-4 Rounds of:

7 BB Bent Row 25/45

7 V-ups

7 Lunge Switches (R+L=1)


Cool Down:

Low Back and Piriformis Stretch

QL Stretch

Child's Pose

Scorpion Stretch


*** NOT A TIMED WORKOUT. Try to keep a consistent pace and string together as many reps as possible before taking a break.


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