Shredder II

Warm-up:

200 Single Jump Ropes

20 Straight Leg Situps

20 Glute Bridges

Down Dog to Runner’s Lunge & Lunge Twists


Option 1 >3 Months

Complete 3 Rounds

200 m Run/Row/1 Minute High Knees 20 SLDL R 15/20 20 SLDL L (Modification) 20 Calf Raises R 20 Calf Raises L 20 Alt Leg V-ups (R+L=2) 20 Walking Lunge Steps (R+L=1) (Modification) 20 Tick Tocks R 25/35

20 Tick Tocks L 25/35


Option 2 <3 Months

Complete 2-3 Rounds

200 m Run/Row/1 Minute High Knees 20 SLDL R 10/15 20 SLDL L (Modification) 20 Calf Raises R 20 Calf Raises L 20 Alt Leg V-ups (R+L=2) 20 Walking Lunge Steps (R+L=1) (Modification) 20 Tick Tocks R 15/25

20 Tick Tocks L 15/25


Option 3 <1 Month

Complete 2 Rounds

100 m Run/Row/1 Minute High Knees 10 SLDL R 5/10 10 SLDL L (Modification) 10 Calf Raises R 10 Calf Raises L 10 Alt Leg V-ups (R+L=2) 10 Walking Lunge Steps (R+L=1) (Modification) 10 Tick Tocks R 5/10

10 Tick Tocks L 5/10


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch

CTW (Challenge of the Week): 1-mile run or row


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We had a wonderful gift brought by today. Thank you so much Chris and Carolyn!


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