Warm-up 2 Rounds:
200 m Run/Row
20 KB Deadlifts 25/35 Resistance Band Chest/Shoulder Mobility 1:00 Plank
Option 1 > 3 Months
AMRAP in 20 Minutes (As Many Rounds As Safely Possible)
200 m Run/Row
10 Front Squats 65/95
200 m Run/Row
10 Back Squats 65/95
Option 2 < 3 Months
AMRAP in 20 Minutes (As Many Rounds As Safely Possible)
200 m Run/Row
10 Front Squats 45/65
200 m Run/Row
10 Back Squats 45/65
Option 3 < 1 Month
3-4 Rounds As Safely Possible
100 m Run/Row
5 Front Squats 25/45
100 m Run/Row
5 Back Squats 25/45
Cool Down:
3-5 Yoga Worms
***We never compromise safety, form, or integrity of the workout for the sake of more rounds and a faster time
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