Lemon's Revenge

Updated: Oct 12, 2019

Warm up:

30 Jumping Jacks

Resistance Band Chest/Shoulder Circles

3-5 Yoga Worms

30 Jumping Jacks

3-5 Lunge Twists R & L


Then complete one of the following options-

Option 1 > 3 Months:

2-3 Rounds For Time: 20 R Leg Only Walking Lunge with Left Side Single Arm Biceps Curl 15/20 20 R Leg Only Walking Lunge with Left Side Single Arm OH Press 15/20 20 R Leg Only Walking Lunge with Left Side Single Arm Curl to Press 15/20

20 R Leg Only Lunge with Triceps Ext. 15/20 (Both Arms) Then complete with the left leg and right arm


Option 2 < 3 Months:

2 Rounds For Time: 20 R Leg Only Walking Lunge with Left Side Single Arm Biceps Curl 10/15 20 R Leg Only Walking Lunge with Left Side Single Arm OH Press 10/15 20 R Leg Only Walking Lunge with Left Side Single Arm Curl to Press 10/15

20 R Leg Only Lunge with Triceps Ext. 10/15 (Both Arms) Then complete with the left leg and right arm

Option 3 < 1 Month:

2 Rounds For Time: 10 R Leg Only Walking Lunge with Left Side Single Arm Biceps Curl 5/10 10 R Leg Only Walking Lunge with Left Side Single Arm OH Press 5/10 10 R Leg Only Walking Lunge with Left Side Single Arm Curl to Press 5/10

10 R Leg Only Lunge with Triceps Ext. 5/10 (Both Arms) Then complete with the left leg and right arm


Cool Down:

Lower Back & Piriformis Stretch

QL Stretch

Child's Pose


30 Minute Cutoff


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