Salty Dogs

Warm-up:

25 KB Swings 25/35

Down Dog to Runner's Lunge & Twists

25 KB Swings 25/35

Resistance Band Chest and Shoulder Stretches

Option 1 > 3 Months:

AMRAP in 24 minutes:

400 m Run/Row

20 Weighted Step Back Lunges with Biceps Curl (R+L=2) 15/20

20 DB OH Press 15/20

20 Resistance Band Triceps Press M/H


Option 2 < 3 Months:

AMRAP in 20 minutes:

400 m Run/Row

20 Weighted Step Back Lunges with Biceps Curl (R+L=2) 10/15

20 DB OH Press 10/15

20 Resistance Band Triceps Press M/H


Option 3 < 1 Month:

AMRAP in 12-14 minutes:

200 m Run/Row

10 Weighted Step Back Lunges with Biceps Curl (R+L=2) 5/8

10 DB OH Press 5/8

10 Resistance Band Triceps Press L/M


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


Post # of rounds to comments


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