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!

62 views4 comments

Recent Posts

See All

Arm Assault

Warm-up: 400 m Run/Row 20 Alt Leg V-ups (R+L=2) Resistance Band Chest/Shoulder Mobility Complete 2 X:* 10 Triceps Bench Dips 10 Barbell Clean Curls AHAP 10 DB OH Press AHAP 10 DB OH Triceps Press AHAP

COMMUNITY.jpg