Lemon Zinger

Updated: Jul 20

Warm-up 2 Rounds:

1:00 Plank

Down Dog to Runner’s Lunge & Lunge Twists

20 Good Mornings (use a light weight)

Resistance Band Chest/Shoulder Mobility


Option 1 > 3 Months

AMRAP in 20 Minutes (As Many Rounds As Safely Possible)

200 m Run/Row

10 Front Squats 65/95 @Home

200 m Run/Row

10 Back Squats 65/95 @Home

Option 2 < 3 Months

AMRAP in 20 Minutes (As Many Rounds As Safely Possible)

200 m Run/Row

10 Front Squats 45/65 @Home

200 m Run/Row

10 Back Squats 45/65 @Home

Option 3 < 1 Month

3-4 Rounds As Safely Possible

100 m Run/Row

5 Front Squats 25/45 @Home

100 m Run/Row

5 Back Squats 25/45 @Home

Cool Down:

Low Back & Piriformis Stretch

QL Stretch

Pigeon Stretch

Resistance Band Chest/Shoulder Mobility

Child's Pose



***We never compromise safety, form, or integrity of the workout for the sake of more rounds and a faster time

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FYI


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