Running A La Mode

Warm-up:

20 Ball Slams 15 lbs

30 Glute Bridges

1:00 Plank

20 Ball Slams

30 Glute Bridges

Down Dog to Runner’s Lunge & Twist


Then complete one of the following options-

Option 1 > 3 Months

AMRAP in 20 Minutes

200 m Run/Row

10 Pullups

10 Burpees

20 Situps


Option 2 < 3 Months

AMRAP in 15-20 Minutes

200 m Run/Row

10 Pullups

10 Burpees

20 Situps


Option 3 < 1 Month

4 Rounds

200 m Run/Row

5 Pullups

5 Burpees

10 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




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1/2 Specter+Box Jumps

Warm up: 30 Jumping Jacks Resistance Band Chest/Shoulder Circles Yoga Worms 30 Jumping Jacks Lunge Twists R & L Then complete one of the following options: Option 1 > 3 Months For Time: 10-9-8-7-6-5-4

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