Warm Up 2 Rounds:
200 m Run/Row
10 Forward Bear Crawls (R + L= 1) 10 Backward Bear Crawls
4 Walking Lunge Twists each side
Then complete one of the following options-
Option 1 > 3 Months:
200 m Run/Row
20 KB Swings 25/35
20 Jump Squats
400 m Run/Row
30 KB Swing 25/35
30 Superman Back Ext
30 Jump Squats
400 M Run/Row
40 KB Swings 25/35
40 Superman Back Ext
40 Jump Squats
200 m Run/Row
50 KB Swings 25/35
50 Superman Back Ext
50 Jump Squats
Option 2 < 3 Months:
200 m Run/Row
20 KB Swings 15/25
20 Jump Squats
400 m Run/Row
30 KB Swing 15/25
30 Superman Back Ext
30 Jump Squats
400 M Run/Row
40 KB Swings 15/25
40 Superman Back Ext
40 Jump Squats
Option 3 < 1 Month:
3 Rounds of
200 m Run/Row
20 KB Swings 10/15
20 Jump Squats
Cool Down:
Lower Back and Piriformis Stretch
QL Stretch
3-5 Yoga Worms
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