Complete 4 Rounds for Time: 20 SLDL R 15/20 20 SLDL L (Modification) 20 Calf Raises R 20 Calf Raises L 250 m Row 20 BTB Squats (Modification) 50 Walking Lunge Steps (R+L=2) (Modification)
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*This is a sore maker!! Please complete only half or less if you have been working out with us less than 4-6 weeks. **The calf raises will make you VERY sore so please half of those or less if this is your first time doing this workout
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
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
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
