Splitz Blitz

Warm up in 2 Partz:

Part One

Rowing Drills 100 m Arms Only Drill 100 m Reach and Pull Drill 100 m Legs Only Drill 100 m Leg/Arm Arm/Leg Drill

Part Two

30 Glute Bridges

3 Lunge Twists R

3 Lunge Twists L

Spinal Flow

Resistance Band Posture Complex

30 Glute Bridges

Main Workout- Complete 5 Minutes of one part, rest 1 minute, then switch to the next part. Repeat one more time.

Option 1 > 3 Months:

Part One-

5 Minute Row AFAP(As Far As Safely Possible)

Part Two- Complete rounds for 5 minutes

10 Hollow Rock/Single Arm Landmine Press R Arm 25/45

10 Hollow Rock/Single Arm Landmine Press R Arm 25/45

10 BB Wide Grip Bent Row 45/65

10 BB Bent Row (Regular Grip) 45/65

Option 2 < 3 Months:

Part One-

4 Minute Row AFAP(As Far As Safely Possible)

Part Two- Complete rounds for 4 minutes

10 Hollow Rock/Single Arm Landmine Press R Arm 25/45

10 Hollow Rock/Single Arm Landmine Press R Arm 25/45

10 BB Wide Grip Bent Row 45/65

10 BB Bent Row (Regular Grip) 45/65

Option 3 < 1 Month:

Part One-

2-3 Minute Row AFAP(As Far As Safely Possible)

Part Two- Complete rounds for 2-3 minutes

5 Hollow Rock/Single Arm Landmine Press R Arm 15/25

5 Hollow Rock/Single Arm Landmine Press R Arm 15/25

5 BB Wide Grip Bent Row 25/45

5 BB Bent Row (Regular Grip) 25/45

Cool Down:

Lower Back and Piriformis Stretches

QL Stretch

3-5 Yoga Worms

T-Spine Foam Roller Stretch

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