Warm-up:
200 m Row
Knee Grab to Single Leg Deadlift
Option 1 > 3 Months:
3 Rounds for Time:
200 m Row
1:00 Plank
40 Triceps Ext 15/20
1:00 Plank
40 Flutter Kicks (R+L=2)
200 m Row
1:00 Plank
40 DB Biceps Curls 15/20 each
1:00 Plank
40 Goblet Squats 15/20
Option 2 < 3 Months:
3 Rounds for Time:
200 m Row
1:00 Plank
40 Triceps Ext 10/15
1:00 Plank
200 m Row
1:00 Plank
40 DB Biceps Curls 10/15 each
1:00 Plank
40 Goblet Squats 10/15
Option 3 < 1 Month:
3 Rounds for completion
100 m Row
30 Second Plank
10 Triceps Ext 8/10
30 Second Plank
100m Row
30 Second Plank
10 DB Biceps Curls 8/10 each
30 Second Plank
10 Goblet Squats 8/10
Cool Down:
Scorpion Stretch/Chest & Shoulder Stretch & This
CTW:100 Walking Lunge Steps (R+L=2)
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