Complete one of the following options-
Option 1 > 3 Months
AMRAP in 20 Minutes:
200 m Run/Row
20 Alt Leg V-ups (R+L=1)
20 Tick Tocks R 25/35
20 Tick Tocks L 25/35
Option 2 < 3 Months
AMRAP in 20 Minutes:
200 m Run/Row
20 Alt Leg V-ups (R+L=1)
20 Tick Tocks R 15/25
20 Tick Tocks L 15/25
Option 3 < 1 Month
AMRAP in 10-15 Minutes:
100 m Run/Row
10 Alt Leg V-ups (R+L=1)
10 Tick Tocks R 10/15
10 Tick Tocks L 10/15
Post number of rounds to comments
Warm-up: 50 Jumping Jacks 50 Glute Bridges Arm Circles Option 1 > 3 Months @ Home: Put exercises into a hat and draw after each run Complete for 30 minutes. Run/Row 400 m or 2:00 Assault Bike. Then sp
Warm-up: 400 m Run/Row 10 Pullups Resistance Band Chest & Shoulder Stretches Down Dog to Runner’s Lunge & Twist Leg Swings Front to Back & Laterally Hip mobility walks (inward and outward) Option1> 3
Warm up: Soldier Walking 10 Forward Ball Slams 10/20 10 Backwards Ball Slams 10/20 Shoulder/Chest Stretches with Resistance Band Down Dog to Runner's Lunge & Twist Down Dog to Pigeon Option 1: > 3 Mo
