Susan II

Warm-Up:

5 Minutes of Jump Rope Practice

Down Dog to Runner’s Lunge & Twist

Resistance Band Chest/Shoulder Mobility


Option 1 > 3 Months

4 Rounds

400 m Run/Row

20 Step Back KB pass through lunges (R+L=2) 25/35

20 Alt Leg V-Ups (R+L=2)

20 Tick Tock R 25/35

20 Tick Tocks L 25/35

Option 2 < 3 Months

4 Rounds

400 m Run/Row

20 Step Back KB pass through lunges (R+L=2) 15/25

20 Alt Leg V-Ups (R+L=2)

20 Tick Tock R 15/20

20 Tick Tocks L 15/20


Option 3 < 1 Month

3 Rounds

200 m Run/Row

10 Step Back KB pass through lunges (R+L=2) 10/15

10 Alt Leg V-Ups (R+L=2)

10 Tick Tock R 10/15

10 Tick Tocks L 10/15


Cool Down:

Resistance Band Chest/Shoulder Mobility

Child's Pose

Low Body Banded Stretches


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