Warm-up: 2 Rounds
200m Run/Row/1 Minute High Knees
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 200 m Run/Row 20 BTB Squats (Modification) 50 Walking Lunge Steps (R+L=2) (Modification)
Option 2 <3 Months
Complete 2-3 Rounds
200m Run/Row/1 Minute High Knees
20 SLDL R 15/20
20 SLDL L (Modification)
20 Calf Raises R
20 Calf Raises L
200 m Run/Row/1 Minute High Knees
20 BTB Squats (Modification)
50 Walking Lunge Steps (R+L=2) (Modification)
Option 3 <1 Month
Complete 2 Rounds
10 SLDL R 10/15
10 SLDL L (Modification)
10 Calf Raises R
10 Calf Raises L
100 m Run/Row/30 Seconds High Knees
10 BTB Squats (Modification)
20 Walking Lunge Steps (R+L=2) (Modification)
Post Thoughts to Comments
Katie + Discipline =Gun Show
*This is a sore maker!! Please be careful and drop weight/reps if you need too **The calf raises will make you VERY sore so please half of those or less if this is your first time doing this workout
