Little Streams

Warm-up: Supersets

Complete 2 Rounds of:

1:00 6" Leg Hold

10 Reverse Donkey Kicks


Complete 2 Rounds of:

1:00 Glute Bridge Hold

3 Scorpions (R+L=1)


Main Workout

Option 1 > 3 Months

AMRAP in 20 Minutes

400 m Run

20 Lat Pull Downs M/H

100 M Arms Only Row

20 Resistance Band Triceps Press M/H


Option 2 < 3 Months

AMRAP in 15-18 Minutes

400 m Run

20 Lat Pull Downs M/H

100 M Arms Only Row

20 Resistance Band Triceps Press M/H


Option 3 < 1 Month

AMRAP in 10 Minutes

200 m Run

10 Lat Pull Downs M/H

50 M Arms Only Row

10 Resistance Band Triceps Press M/H


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch

Lower Body Banded Stretches


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