Run & Windmill

Updated: Jun 28, 2019

Warm up 2 rounds:

5 Yoga Worms

Resistance Band Arm Circles

Leg Swings (Front & Back, Lateral)


Then complete one of the following options:

Option 1 4 Rounds

200 m Run/Row

20 Alt DB Biceps Curls 15/20 (R+L=1)

20 Tick Tocks R 25/35

20 Tick Tocks L

200 m Run/Row

20 High/Low Windmills 15/20 R

20 High Low Windmills L

Option 2 3 Rounds

200 m Run/Row

20 Alt DB Biceps Curls 15/20 (R+L=1)

20 Tick Tocks R 25/35

20 Tick Tocks L

200 m Run/Row

20 High/Low Windmills 15/20 R

20 High Low Windmills L

Option 3 2 Rounds

100 m Run/Row

10 Alt DB Biceps Curls 10/12 (R+L=1)

10 Tick Tocks R 10/15

10 Tick Tocks L

100 m Run/Row

10 High/Low Windmills 5/8 R

10 High Low Windmills L


Post Thoughts to Comments

4rth of July Family Field Day Fundraiser! Sign up HERE


Gettin it done despite a forgotten pair of shoes. Always finding a way!

63 views4 comments

Recent Posts

See All

Wheelin'

Warm-up: 50 Jumping Jacks 50 Glute Bridges Arm Circles Option 1 > 3 Months @ Home: Put exercises into a hat and draw after each run Complete for 30 minutes. Run/Row 400 m or 2:00 Assault Bike. Then sp

Minefield

Warm-up: 400 m Run/Row 10 Pullups Resistance Band Chest & Shoulder Stretches Down Dog to Runner’s Lunge & Twist Leg Swings Front to Back & Laterally Hip mobility walks (inward and outward) Option1> 3

Darnall II

Warm up: Soldier Walking 10 Forward Ball Slams 10/20 10 Backwards Ball Slams 10/20 Shoulder/Chest Stretches with Resistance Band Down Dog to Runner's Lunge & Twist Down Dog to Pigeon Option 1: > 3 Mo

 Logo-2.jpg