Warm up:
5 Each Side Walking Lunge Twists
Then complete one of the following options-
Option 1 > 3 Months
200 m Run/Row
10 Pullups
10 Burpees
400 m Run/Row
15 Pullups
15 Burpees
800 m Run/Row
20 Pullups
20 Burpees
400 m Run/Row
15 Pullups
15 Burpees
200 m Run/Row
10 Pullups
10 Burpees
Option 2 < 3 Months
200 m Run/Row
10 Pullups
10 Burpees
400 m Run/Row
15 Pullups
15 Burpees
800 m Run/Row
20 Pullups
20 Burpees
Option 3 < 1 Month
4-5 Rounds
200 m Run/Row
5 Pullups
5 Burpees
Cool Down:
Lower Back & Piriformis Stretches
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