Run/KB/Row/KB II

Warm-up:

Spinal Flow

1:00 Plank

10 Alternating Arm and Leg Raises (R+L=1)

Arm Circles

Leg Swings & Laterally

Down Dog to Runner’s Lunge & Twist


Complete one of the following options-

Option 1 > 3 Months

4 Rounds

200 m Run

20 Walking Lunge Steps (R+L=2)

25 KB Swings 25/35

200 m Row

20 Situps

25 KB Swings 25/35


Option 2 < 3 Months

3-4 Rounds

200 m Run

20 Walking Lunge Steps (R+L=2)

25 KB Swings 15/20

200 m Row

20 Situps

25 KB Swings 15/20


Option 3 < 1 Month

3 Rounds

100 m Run

10 Walking Lunge Steps (R+L=2)

15 KB Swings 10/15

100 m Row

10 Situps

15 KB Swings 10/15


Cool Down:

Chest/Shoulder Stretches

Lower Back/Piriformis Stretches

QL Stretch

Pigeon Stretch


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