Round the Horn II

Warm-up:

400 m Run/Row

5 Inchworms

Then, 3 Rounds: (< 1 Month- 2 Rounds, 1/2 reps) 5 Pull-ups

10 Push-ups

15 Squats

Then,

Down Dog to Runner’s Lunge & Lunge Twists

Resistance Band Chest/Shoulder Mobility


Option 1 > 3 Months

AMRAP in 25 Minutes

200 M Run/Row

20 DB Biceps Curls 15/20

20 DB OH Press 15/20

20 DB Triceps Ext 15/20

20 KB Swings 25/35


Option 2 < 3 Months

AMRAP in 20 Minutes

200 M Run/Row

20 DB Biceps Curls 10/15

20 DB OH Press 10/15

20 DB Triceps Ext 10/15

20 KB Swings 15/25


Option 3 < 1 Month

AMRAP in 10-12 Minutes

100 M Run/Row

10 DB Biceps Curls 8/10

10 DB OH Press 8/10

10 DB Triceps Ext 8/10

10 KB Swings 10/15


Cool Down:

Child's Pose

Chest/Shoulder Stretches

Lower Back/Piriformis Stretches

QL Stretch

Pigeon Stretch

Post Time and Thoughts to Comments


Option 4: Strength Focus