Run/Back & Triceps


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 Stability Ball Rear Delt Raises 8/10

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 Stability Ball Rear Delt Raises 5/10

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 Stability Ball Rear Delt Raises 5/10

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

Pigeon Stretch

Post thoughts to comments

Coach Thor and his wife, Erica, are headed back to Utah this weekend! We will miss them and be counting the seconds until they decide to move here permanently! :)


87 views4 comments

Recent Posts

See All

Run - 150 - Run - 150

Option 1 > 3 Months 1 Mile Run or Row 75 Situps or Tap Down Crunches or Stability Ball Situps 75 Superman Back Extensions 1 Mile Run/Row 75 Situps 75 Superman Back Extensions Option 2 < 3 Months 1/2 M

Alisha 2.0

Warm-up: 40 Jumping Jacks Soldier Walking Neck/Chest/Shoulder Mobility 5 Yoga Worms 20 Superman Back Ext Option 1 > 3 Months For Time 30 - 25 - 20 - 15 - 10 reps of: BB Bent Rows 95/135 Box Jumps 18"

 Logo-2.jpg