Pain Cave

Updated: Jan 13, 2020

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


Post thoughts and number of rounds to comments



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




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