Jellyfish

Warm-up:

200 m Run/Row

Down Dog to Runner's Lunge

Lunge Twists

Arm Circles/Neck/Shoulder Mobility

Option 1 > 3 Months:

AMRAP in 24 minutes

200 m Row/Run

25 DB OH Press 15/20

25 OH Triceps Ext 15/20

25 Alt DB Biceps Curls 15/20 (R+L=1)

Option 2 < 3 Months:

AMRAP in 20-24 minutes

200 m Row/Run

25 DB OH Press 10/15

25 OH Triceps Ext 10/15

25 Alt DB Biceps Curls 10/15 (R+L=1)

Option 3 < 1 Month:

AMRAP in 12-15 minutes

200 m Row/Run

12 DB OH Press 8/10

12 OH Triceps Ext 8/10

12 Alt DB Biceps Curls 8/10 (R+L=1)


Post Rounds and Thoughts to Comments


Cool Down:

Scorpion Stretch

Lower Back and Piriformis Stretches

QL Stretch

Jared with a great squat!


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