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!






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