Plank-a-Palooza II

Warm-up:

200 m Row

Lunge Twists

Knee Grab to Single Leg Deadlift

Arm Circles

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

40 Flutter Kicks

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

10 Flutter Kicks

100m Row

30 Second Plank

10 DB Biceps Curls 8/10 each

30 Second Plank

10 Goblet Squats 8/10

Cool Down:

Low Back & Piriformis Stretch

QL Stretch

Scorpion Stretch/Chest & Shoulder Stretch & This

Child's Pose

CTW:100 Walking Lunge Steps (R+L=2)

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