Lemon's Revenge II

Warm-up:

30 Jumping Jacks

Down Dog to Runner’s Lunge and Twist

Resistance Band Chest/Shoulder Mobility

Complete one of the following options-

Option 1: > 3 Months

Complete 2 Rounds for Time:

200 M Run*

200 M Run with R arm biceps curls 15/20

200 M Run

200 M Run with L arm biceps curls 15/20

200 M Run

200 M Run with R arm OH Press 15/20

200 M Run

200 M Run with L arm OH Press 15/20

200 M Run

200 M Run with Triceps Ext (Both Hands) 15/20


Option 2: < 3 Months

Complete 1 Round for Time:

200 M Run

200 M Run with R arm only biceps curls 15/20

200 M Run

200 M Run with L arm only biceps curls 15/20

200 M Run

200 M Run with R arm only OH Press 15/20

200 M Run

200 M Run with L arm only OH Press 15/20

200 M Run

200 M Run with Triceps Ext 15/20


Option 3: < 1 Month

Complete 1 Round

100 M Run

100 M Run with R arm only biceps curls 8/10

100 M Run

100 M Run with L arm only biceps curls 8/10

100 M Run

100 M Run with R arm only OH Press 8/10

100 M Run

100 M Run with L arm only OH Press 8/10

100 M Run

100 M Run with Triceps Ext 8/10


*Row Option

Complete 2 Rounds for Time:

400 M Row

25 R arm only biceps curls 15/20

400 M Row

25 L arm only biceps curls 15/20

400 M Row

25 R arm only OH Press 15/20

400 M Row

25 L arm only OH Press 15/20

400 M Row

25 OH Triceps Ext 15/20 (Both Hands)

Scale as needed based on how long you've consistently been attending classes


If we need to take a break from reps, we must stop our forward progress during the run. Complete as many reps as safely possible during each run.


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


Post thoughts and time to comments


Beautiful Mess


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