Row & Lunge

Warm-up:

50 Jumping Jacks

Side Lunges

Down Dog to Runner's Lunge & Twist

Resistance Band Postural Complex

Resistance Band Shoulder/Chest Mobility


Option 1 > 3 Months

AMRAP (As Many Rounds As Safely Possible) in 20 minutes

400 m Row

20 Walking Lunge Steps (R+L=2)

20 Situps

20 Pushups


Option 2 < 3 Months

AMRAP (As Many Rounds As Safely Possible) in 15-18 minutes

400 m Row

20 Walking Lunge Steps (R+L=2)

20 Situps

20 Pushups


Option 3 < 1 Month

AMRAP (As Many Rounds As Safely Possible) in 10 minutes

200 m Row

10 Walking Lunge Steps (R+L=2)

10 Situps

10 Pushups


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch

Lower Body Banded Stretches


Post number of rounds and thoughts to comments

Keep on drinking ;)