Panacea

Updated: Sep 2, 2019

Warm up:

25 Jumping Jacks

10 Lunge Twists (R+L=2)

50 Straight Leg Situps (25 for members less than 1 month)


Then complete one of the following options-

Option 1: > 3 Months

10 Rounds of:

200 m Run/Row Sprint

5 Deadlifts 95/135

5 Power Clean and Jerk 65/95


Option 2: < 3 Months

10 Rounds of:

200 m Run/Row Sprint

5 Deadlifts 65/95

5 Power Clean and Jerk 45/65


Option 3: < 1 Month

5 Rounds of:

100 m Run/Row Sprint

5 Deadlifts 45/65

5 Power Clean and Jerk 25/45


* 30 Minute Cut off


Cool Down:

50 Straight Leg Situps (25 for members less than 1 month)

Lower Back and Piriformis Stretches

QL Stretch

Child's Pose



77 views5 comments

Recent Posts

See All

RWC & Row

Warm-up: 200 m Run/Row 1:00 Plank 30 Glute Bridges Down Dog to Runner's Lunge & Twist Arm Circles Chest/Shoulder/Neck Mobility Complete the following for perfection. 20 Minute Cutoff: Option 1 > 3 Mon

COMMUNITY.jpg