1:00 Plank

Alt Arm & Leg Raises

Down Dog to Runner's Lunge

Lunge Twists

Then complete one of the following options for time-

Option 1 >3 Months:

15-16-17-18-19-20 Reps


DB Thrusters 15/20

KB Swings 25/35

Option 2 <3 Months:

10-11-12-13-14-15 Reps


DB Thrusters 10/15

KB Swings 15/25

Option 3 <1 Months:

5-6-7-8-9-10 Reps


DB Thrusters 8/10

KB Swings 10/15

Cool Down:

Lower Back and Piriformis

Stretch Resistance Band Chest/Shoulder Stretches

QL Stretch

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