Run and Lunge +

4 Rounds for time: 400 m Run 40 Walking Lunge Steps (R+L=2) 20 High Weighted Situps 15/20 20 OH Triceps Press 15/20

Locker rooms are finished!!!

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The Quick & The Dead II

Warm-up: 800 m Run/Row (Less than 1 Month - 400 m) Hip Mobility (Inwards & Outwards) Leg Swings (Lateral & Front to Back) 20 Y-T-Cobra Down Dog to Runner's Lunge & Twist Neck & Shoulder Mobility Optio

6 Pack Tabatas

Warm-up: 5 Minutes of Jumprope practice Side Lunges (5-8 each side) Down Dog to Runner's Lunge & Twist (5-8 each side) Resistance Band Postural Complex Resistance Band Shoulder/Chest Mobility Option 1

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