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


Post thoughts to comments

38 views0 comments

Recent Posts

See All

Baseline Week: Day 2 Run the Rack

We can't know how far we have come if we don't know where we've started. This year we are keeping better track of all our work so we can focus on our improvements. We have posters and wristbands for a

Baseline Week: Day 3 PC & Bench

We can't know how far we have come if we don't know where we've started. This year we are keeping better track of all our work so we can focus on our improvements. We have posters and wristbands for a

 Logo-2.jpg