Monster Run

Warm up 3 Rounds of: 10 Pushups 15 Squats

20 KB Swings 25/35

Then move up the ladder as far as you safely can in 25 minutes: 400 m Run/Row 1 Monster Complex 65/95 400 m Run/Row 2 Monster Complexes 400 m Run/Row 3 Monster Complexes 400 m Run/Row 4 Monster Complexes 400 m Run/Row 5 Monster Complexes …

Post number of rounds and weight used to comments

Cool Down:

Chest/Shoulder Stretches

Lower Back/Piriformis Stretches

QL Stretch

Monster Complexes may be completed with dumbbells and modified as needed.

There's a lot to cover. Come 5 days a week! We get it all!

85 views6 comments

Recent Posts

See All


Warm-up: 50 Jumping Jacks 50 Glute Bridges Arm Circles Option 1 > 3 Months @ Home: Put exercises into a hat and draw after each run Complete for 30 minutes. Run/Row 400 m or 2:00 Assault Bike. Then sp