Swope

Warm-up:

400 Single Jump Ropes or 200 DUs or 4 Minutes of Jump Rope Practice

Down Dog to Runner's Lunge and Twist

Postural Complex

Neck/Shoulder/Chest Mobility


Then Complete One of the Following Options

Option 1 > 3 Months

4-5 Rounds

400 m Run/Row

20 KB Swings 25/35

20 Goblet Squats 25/35

20 Pushups

20 Landmine Twists 45/65 (R+L = 1) @Home


Option 2 < 3 Months

3-4 Rounds

400 m Run/Row

20 KB Swings 15/25

20 Goblet Squats 15/25

20 Pushups

20 Landmine Twists 35/55 (R+L=1)


Option 3 < 1 Month

3-4 Rounds

200 m Run/Row

10 KB Swings 10/15

10 Goblet Squats 10/15

10 Pushups

10 Landmine Twists 25/45 (R+L=1)


Cool Down:

Chest/Shoulder Stretches

Lower Back/Piriformis Stretches

QL Stretch

Pigeon Stretch


Post Time and Thoughts to Comments

Bar work is my favorite!


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