Run/KB/Row/Abs

Warm-up:

2 x 10 reps each side Lunge Sequences (Front+Side+Back=1)

Spinal Flow

Dynamic Side Lunge

Lunge Twists


Complete one of the following options-

Option 1 > 3 Months

4 Rounds for Time:

200 m Run

20 KB Swings 25/35

20 KB Goblet Squats 25/35

200 m Row

20 Situps

20 Stability Ball Back Ext


Option 2 < 3 Months

3-4 Rounds for Time:

200 m Run

20 KB Swings 15/20

20 KB Goblet Squats 15/20

200 m Row

20 Situps

20 Stability Ball Back Ext


Option 3 < 1 Month

3 Rounds for Time:

100 m Run

10 KB Swings 10/15

10 KB Goblet Squats 10/15

100 m Row

10 Situps

10 Stability Ball Back Ext


Option 4:Strength Focus

Complete 1/2 the main workout then warm-up sets in preparation for Bench Press and Bent Row.

3 x 5 Bench Press AHAP

3 x 5 Bent Row AHAP

Rest 2-3 minutes between each set.


Cool Down:

Child's Pose