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:
Resistance Band Chest/Shoulder Mobility
***We never compromise safety, form, or integrity of the workout for the sake of more rounds and a faster time