Run/KB/Row/KB +

Warm-up 5+ Minutes:

Spinal Flow

Dynamic Side Lunge

Lunge Twists

Yoga Worms

Resistance Band Chest/Shoulder Mobility


Complete one of the following options*-

Option 1 > 3 Months

4 Rounds

200 m Run

20 KB Swings 25/35

20 Alt Leg V-Ups (R+L=2)

200 m Row

20 KB Swings 25/35

20 Alt Leg V-ups


Option 2 < 3 Months

3-4 Rounds

200 m Run

20 KB Swings 15/25

20 Alt Leg V-Ups

200 m Row

20 KB Swings 15/25

20 Alt Leg V-ups


Option 3 < 1 Month

2-3 Rounds

100 m Run

10 KB Swings 10/15

10 Alt Leg V-Ups (R+L=2)

200 m Row

10 KB Swings 10/15

20 Alt Leg V-Ups

Home Option:

In lieu of rowing on a rower, complete Squat Rows with a resistance band or KB High Sumos


Cool Down:

Child's Pose

Low Back & Piriformis Stretch

QL Stretch

Pigeon Stretch


Post thoughts and times to comments

Time to say farewell to one of the most joyful, caring, enthusiastic, and loved coaches! He begins his 2 year religious mission for The Church Of Jesus Christ of Latter Day Saints in Peru! Logan we are so proud of you and look forward to your next two years! Thank you for the example you've set.



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