Lil Kate II

Warm-up:

200 m Run/Row

30 Glute Bridges

1:00 Plank

Side Lunges (5-8 each side)

Down Dog to Runner's Lunge & Twist (5-8 each side)

Resistance Band Postural Complex

Resistance Band Shoulder/Chest Mobility


Main Workout:

Option 1 > 3 Months

3-4 Rounds For Time

200 m Run/Row

20 Goblet Squats 25/35

20 Walking Lunge Steps (R+L=2)

400 m Run/Row

20 Goblet Squats 25/35

20 Walking Lunge Steps (R+L=2)


Option 2 < 3 Months

2-3 Rounds For Time

200 m Run/Row

20 Goblet Squats 15/25

20 Walking Lunge Steps (R+L=2)

400 m Run/Row

20 Goblet Squats 15/25

20 Walking Lunge Steps (R+L=2)


Option 3 < 1 Month

2-3 Rounds For Time

100 m Run/Row

10 Goblet Squats 10/15

10 Walking Lunge Steps (R+L=2)

200 m Run/Row

10 Goblet Squats 10/15

10 Walking Lunge Steps (R+L=2)


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch

Lower Body Banded Stretches


CTW: 5 Minutes of Pull-up Practice



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