Swinger

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 Superman Back Ext

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 Superman Back Ext

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 Superman Back Ext

20 Jump Squats


Cool Down:

Lower Back and Piriformis Stretch

QL Stretch

3-5 Yoga Worms


Post Time and Thoughts to Comments


Sisters with matching Half Marathon medals! So proud of you Jessica and Lesya!

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