Necessary Evil

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

200 m Run/Row

1:00 Plank

Pull-ups

10 Pushups

15 Squats to Calf Raise

Then,

Down Dog to Runner's Lunge & Twists

Arm Circles


The following is NOT timed. It is for perfection in each rep. The KB Deadlifts should be about flexibility with only a slight bend in the knee. Only go down as far as you can maintain a safe and neutral spine. Decrease the weight or range of motion if you feel lower back pain. Jump Ropes may be traded for Jumping Jacks.


Option 1 > 3 Months

5 Rounds of:

100 Single Jump Ropes or 50 Double-Unders