Panacea

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



Tracie and hubby enjoying all thier strength and endurance!


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