Pain Cave

Updated: Jan 13

Warm-up 2 rounds:

10 SLDL R 15/20

10 SLDL L 15/20

5 Lunge Twists R

5 Lunge Twists L

Banded Bulgarian Side Steps (10 R & 10 L)


Then complete the following for 20 minutes, adding 100 m and 5 reps per round*-

100 m Run/Row

5 Pullups

5 DB Thrusters 15/20


*Less than 1 month with Community Fit-

Complete rounds for 10-15 minutes of:

100 m Run/Row

5 Pullups

5 DB Thrusters 5/8


Cool Down:

Low Back and Piriformis Stretch

QL Stretch

Scorpion Stretch

Child's Pose


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My favorite text from one of our members who is over 45 years old.




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