Salty Dogs II

Updated: Aug 21, 2019

(Compare to May 17, 2019)

Warm up:

25 Jumping Jacks

3-5 Yoga Worms

Arm Circles


Complete one of the following options-

Option 1 > 3 Months

AMRAP in 20-30 minutes:

200 M Run/Row

20 Weighted Step Back Lunges (10 R & 10 L) 15/20

30 DB OH Press 15/20

40 Resistance Band Triceps Press M/H

50 High Weighted Situps 15/20


Option 2< 3 Months

AMRAP in 20-30 minutes:

200 M Run/Row

20 Weighted Step Back Lunges (10 R & 10 L) 10/15

30 DB OH Press 10/15

40 Resistance Band Triceps Press M/H

50 High Weighted Situps 10/15


Option 3 < 1 Month

AMRAP in 15-20 minutes:

200 M Run/Row

20 Step Back Lunges (10 R & 10 L ) No Weight

10 DB OH Press 8/10

20 Resistance Band Triceps Press M/H

25 Situps No Weight


Cool Down:

Lower Back/Piriformis Stretches

QL Stretch

Scorpion Stretch


Post # of rounds to comments



Father and son power!



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