Warm up with 2 rounds:
200 m Run/Row
Then complete one of the following options-
Option 1 > 3 Months
6 rounds for time:
200 m Run/Row
20 KB Swings 25/35
20 KB Uni Biceps Curls R 25/35
20 KB Uni Biceps Curls L
Option 2 <3 Months
4 rounds for time:
200 m Run/Row
20 KB Swings 25/35
20 KB Uni Biceps Curls R 25/35
20 KB Uni Biceps Curls L
Option 3 < 1 Month
2 rounds for time:
200 m Run/Row
20 KB Swings 10/15
20 KB Uni Biceps Curls R 10/15
20 KB Uni Biceps Curls L
Post time and thoughts 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
