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 …


Cool Down:

Chest/Shoulder Stretches

Lower Back/Piriformis Stretches

QL Stretch

Post number of rounds and weight used to comments


Monster Complexes may be completed with dumbbells and modified as needed. *Less than 1 month with us at The Community Fit?

Complete 15 Minutes with 200 m Run/Row and Monster Complexes with less weight. Practicing proper and safe Power Clean form.






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