Deads, Manimals & Run

Warm-up: 2 Rounds *Less than 1 Month 1/2 reps

10 Yoga Worms

1:00 Plank

30 Glute Bridges

Then,

Down Dog to Runner's Lunge & Twists

Arm Circles


Deadlifts

Option 1 > 3 Months

3 Sets of 5-8 reps of Deadlifts working up to bodyweight

Rest 2-3 minutes between each set


Option 2 < 3 Months

2 Sets of 5-8 reps of Deadlifts working up to 75% of bodyweight

Rest 2-3 minutes between each set


Option 3 < 1 Month

2 Sets of 5-8 reps of Deadlifts focusing on form and safety, keeping weight manageable.

Rest 2-3 minutes between each set


Manimals

Option 1 > 3 Months

Complete 3 Rounds for time:

20 Manimals 25/45

200 m Run/Row


Option 2 < 3 Months

Complete 2-3 Rounds for time:

20 Manimals 10/25

200 m Run/Row


Option 3 < 1 Month

Complete 2 Rounds for time:

10 Manimals 5/10

100 m Run/Row


Post time and thoughts to comments


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


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