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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Our last day of "Blind Week" Great work showing up and taking charge!! For those of you doing the workouts online, you will get an email the night before.

Surprise!

Each day, this week, the workout will Be kept a surprise until you show up! For those of you doing the workouts online, you will get an email the night before.

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