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


Post Thoughts to Comments

CF on the road!!



57 views4 comments

Recent Posts

See All

Deads, Manimals & Run

Warm-up: 2 Rounds *Less than 1 Month 1/2 reps 10 Yoga Worms 1:00 Plank 30 Glute Bridges Then, Down Dog to Runner's Lunge & Twists Arm Circles Deadlifts Option 1 > 3 Months 3 Sets of 5-8 reps of Deadl

Surprise!

Our last day of "Blind Week" Great work showing up and taking charge!! For those of you doing the workouts online, you will get an email the night before.

 Logo-2.jpg