Leap Frog

Updated: Sep 21, 2020

Warm-up:

200 m Run/Row

Down Dog to Runner's Lunge & Twist

Leg Swings (Laterally & Front to Back)

Resistance Band Chest/Shoulder Circles

10 Front Squats 25/45


Then complete one of the following options-

Option 1 > 3 Months

AMRAP in 20 minutes:

200 m Run/Row

10 BB Front Squats 65/95

20 OH Triceps Ext 15/20

10 BB Back Squats 65/95

20 Press Jacks 15/20


Option 2 < 3 Months

AMRAP in 20 minutes:

200 m Run/Row

10 BB Front Squats 45/65

20 OH Triceps Ext 10/15

10 BB Back Squats 45/65

20 Press Jacks 10/15


Option 3 < 1 Month

3-4 Rounds of:

200 m Run/Row

10 BB Front Squats 25/45

20 OH Triceps Ext 8/10

10 BB Back Squats 25/45

20 Press Jacks 8/10


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


Post your number of rounds and thoughts to comments


Corey didn’t let two canceled Ironman races keep him from doing one! 2.4-mile swim, 112-mile bike, 26.2-mile run! All finished in one day!

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