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

20 KB Deadlifts 25/35

20 KB Swings 25/35

10 Y-T-Cobras

10 Inchworms


Option 2 < 3 Months

3-4 Rounds of:

100 Single Jump Ropes or 50 Double-Unders

20 KB Deadlifts 15/25

20 KB Swings 15/25

10 Y-T-Cobras

10 Inchworms


Option 3 < 1 Month

2-3 Rounds of:

50 Single Jump Ropes

10 KB Deadlifts 10/15

10 KB Swings 10/15

10 Y-T-Cobras

3 Inchworms


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


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CF on the road!!



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