Pullups, Burpees, Running...Oh My

Warm-up:

5 Yoga Worms

Lunge Twists

Arm Circles


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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Posting this picture of Matt because I can. Ha!



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