Pullups, Burpees, Running...Oh My

Warm up:

5 Each Side Walking Lunge Twists

5 Yoga Worms

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

QL Stretch

Child's Pose

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Get ready for some bar work Monday!