Run & Lunge +

Warm-up:

Soldier Walking

Leg Swings Front to Back & Laterally

Hip Mobility Walks (Inward & Outward)

Completed in 2 parts.

Option 1 > 3 Months

Part 1:

3 x 8 Single Arm KB Bent Row (8R + 8L) AHAP As Heavy As Safely Possible

Part 2:

Complete 3 Rounds for time:

400 m Run/Row

50 Walking Lunge Steps (R+L=2)

Option 2 < 3 Months

Part 1:

3 x 8 Single Arm KB Bent Row (8R + 8L) AHAP As Heavy As Safely Possible

Part 2:

Complete 2-3 Rounds for time:

400 m Run/Row

50 Walking Lunge Steps (R+L=2)

Option 3 < 1 Month

Part 1:

2 x 4 Single Arm KB Bent Row (4R + 4L) AHAP As Heavy As Safely Possible

Part 2:

Complete 2-3 Rounds for time:

200 m Run/Row

20 Walking Lunge Steps (R+L=2)

Post time and thoughts to comments

Cool Down:

Chest/Shoulder Stretches

Lower Back/Piriformis Stretches

QL Stretch


Regardless of what happens outside our doors, inside, we live with a higher purpose. I’m so grateful for the daily “grounding” with all of you.



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