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