On the 1st Minute Complete 10 KB Swings 25/35 2nd Minute Complete 15 3rd Minute - 20 4th - 25 5th - 30 6th - 30 7th - 25 8th - 20 9th - 15 10th - 10
Rest 2 minutes
Complete the Pyramid with Situps
Rest 2 Minutes
Complete the Pyramid with Squats
Warm-up: 50 Jumping Jacks 50 Glute Bridges Arm Circles Option 1 > 3 Months @ Home: Put exercises into a hat and draw after each run Complete for 30 minutes. Run/Row 400 m or 2:00 Assault Bike. Then sp
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
