Krispie Kore

Warm up:

3-5 Inchworms

20 Pushups

Down Dog to Runner's Lunge & Twists

Arm Circles


Option 1 > 3 Months

4 Rounds

200 m Run/Row

20 Planking Toe Taps (R+L=2)

20 Tick Tocks R 15/20

20 Tick Tocks L 15/20

20 Medicine Ball Russian Twists (R+L=1) 15

30 Seconds of Flutter Kicks


Option 2 < 3 Months

3-4 Rounds

200 m Run/Row

20 Planking Toe Taps (R+L=2)

20 Tick Tocks R 10/15

20 Tick Tocks L 10/15

20 Medicine Ball Russian Twists (R+L=1) 10

30 Seconds of Flutter Kicks


Option 3 < 1 Month

2-3 Rounds

100 m Run/Row

10 Planking Toe Taps (R+L=2)

10 Tick Tocks R 8/10

10 Tick Tocks L 8/10

10 Medicine Ball Russian Twists (R+L=1) 5/8

15 Seconds of Flutter Kicks


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


Post thoughts to comments


Coach Tyler came up with this one and I think it's going to be a new favorite! But NOT because everyone that finishes gets a Krispie Kreme Donut.

Seriously.

Don't get used to it!



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1/2 Specter+Box Jumps

Warm up: 30 Jumping Jacks Resistance Band Chest/Shoulder Circles Yoga Worms 30 Jumping Jacks Lunge Twists R & L Then complete one of the following options: Option 1 > 3 Months For Time: 10-9-8-7-6-5-4

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