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:
CTW: 5 Minutes of Pull-up Practice
