Run, Swing, and Abs

Warm-up:

Walking Inchworms

10 M Toe Walks

10 M Heel Walks

Leg Swings (Laterally & Front to Back)

Down Dog to Runner's Lunge & Twist

Arm Circles


Option 1 > 3 Months

AMRAP in 24 Minutes

400 m Run/Row or 2:00 on Assault Bike

25 KB Swings 25/35

25 Situps


Option 2 < 3 Months

AMRAP in 18-20 Minutes

400 m Run/Row or 2:00 on Assault Bike

25 KB Swings 15/25

25 Situps


Option 3 < 1 Month

AMRAP in 10-12 Minutes

200 m Run/Row or 1:00 on Assault Bike

10 KB Swings 10/15

15 Situps


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


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