Run/Back & Triceps

Updated: Apr 22, 2020


Warm-up:

Soldier Walking

Dynamic Side Lunges

Lunge Twists

Knee Grab to Single Leg Deadlift


Complete one of the following options

Option 1 > 3 Months:

AMRAP in 22 Minutes

200 m Run/Row or 1:00 High Knees/Jumping Jacks

15 DB Bent Row 20/25 each

15 Reverse Flys 12/15 each

200 m Run/Row or 1:00 High Knees/Jumping Jacks

15 OH Triceps Ext 20/25

15 Triceps Pushups


Option 2 < 3 Months:

AMRAP in 22 Minutes

200 m Run/Row or 1:00 High Knees/Jumping Jacks

15 DB Bent Row 15/20 each

15 Reverse Flys 10/12 each

200 m Run/Row or 1:00 High Knees/Jumping Jacks

15 OH Triceps Ext 15/20

15 Triceps Pushups


Option 3 < 1 Month:

AMRAP in 11 Minutes

100 m Run/Row or 30 Seconds High Knees/Jumping Jacks

8 DB Bent Row 10/15 each

8 Reverse Flys 5/8 each

100 m Run/Row or 30 Seconds High Knees/Jumping Jacks

8 OH Triceps Ext 10/15

8 Triceps Pushups


Cool Down

Child's Pose

Scorpion Stretch

QL Stretch

Always finding a way!!!


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