Run, Swings, & 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


Post number of rounds and thoughts to comments


That would be my cat preventing me from dropping my plank.


36 views2 comments

Recent Posts

See All
 Logo-2.jpg