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


Post time and thoughts to comments

Bring on Monday!! We are hoping to open up more slots for each class soon! Thank you for your patience and support!






142 views5 comments

Recent Posts

See All

Wheelin'

Warm-up: 50 Jumping Jacks 50 Glute Bridges Arm Circles Option 1 > 3 Months Complete for 30 minutes. Run/Row 400 m or 2:00 Assault Bike. Then spin the wheel of Health and Happiness. Complete 10 reps of

Minefield

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

Darnall II

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

 Logo-2.jpg