Lemon Zinger II

Updated: Nov 19

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

Complete 3 Rounds

200 m Run/Row

10 Aussie Pull-ups @ Home

10 Front Squats 65/95 @Home

200 m Run/Row

10 Aussie Pull-ups

10 Back Squats 65/95 @Home

Option 2 < 3 Months

Complete 3 Rounds

200 m Run/Row

10 Aussie Pull-ups

10 Front Squats 45/65 @Home

200 m Run/Row

10 Aussie Pull-ups

10 Back Squats 45/65 @Home

Option 3 < 1 Month

Complete 3 Rounds

100 m Run/Row

5 Aussie Pull-ups

5 Front Squats 25/45 @Home

100 m Run/Row

5 Aussie Pull-ups

5 Back Squats 25/45 @Home

Cool Down:

Low Back & Piriformis Stretch

QL Stretch

Pigeon Stretch

Resistance Band Chest/Shoulder Mobility

Child's Pose


CTW (Challenge of the Week): 1 Minute of Sit-ups


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