Warm-up:
Leg Swings (Frontal & Lateral)
Then complete one of the following options-
Option 1: Greater than 3 Months
AMRAP (As Many Rounds As Safely Possible) in 20 Minutes
10 Plank Snatches R 15/20
10 Plank Snatches L 15/20
10 DB Thrusters 15/20 Each
10 Russian Twists (R+L=1) 15/20
Option 2: Less than 3 Months
AMRAP (As Many Rounds As Safely Possible) in 15-20 Minutes
10 Plank Snatches R 12/15
10 Plank Snatches L 12/15
10 DB Thrusters 12/15 Each
10 Russian Twists (R+L=1) 12/15
Option 3: Less than 1 Month
AMRAP (As Many Rounds As Safely Possible) in 10 Minutes
5 Plank Snatches R 8/10
5 Plank Snatches L 8/10
5 DB Thrusters 8/10 Each
5 Russian Twists (R+L=1) 8/10
Cool Down:
Resistance Band Chest/Shoulder Stretch
Low Back and Piriformis Stretch
Child's Pose
Post rounds and thoughts to comments
Not only did these two run13.1 miles in a giant down pour, they are currently medical Covid-19 Frontliners. Beyond amazed and grateful!
