Run/KB/Row/KB

Warm up 5+ Minutes:

Spinal Flow

Dynamic Side Lunge

Lunge Twists

3-5 Yoga Worms


Complete one of the following options-

Option 1 > 3 Months

4 Rounds

400 m Run

25 KB Swings 25/35

400 m Row

25 KB Swings 25/35

Option 2 < 3 Months

3-4 Rounds

400 m Run

25 KB Swings 15/25

400 m Row

25 KB Swings 15/25

Option 3 < 1 Month

2-3 Rounds

200 m Run

10 KB Swings 10/15

200 m Row

10 KB Swings 10/15


Cool Down:

Child's Pose

Low Back & Piriformis Stretch

QL Stretch


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