Warm up:
2 x 10 m Soldier Walking
10 m Walking Lunge Twists
Then complete one of the following options-
Option 1 > 3 Months
5 rounds:
50 Walking Lunge Steps (R+L=2) Modification
400 m Row/Run
Option 2 < 3 Months
3-4 rounds:
50 Walking Lunge Steps (R+L=2)
400 m Row/Run
Option 3 < 1 Month
2-3 rounds:
20 Walking Lunge Steps (R+L=2)
200 m Row/Run
Cool Down:
Lower Back & Piriformis Stretches
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