Warm up:
200 m Run/Row
3-5 Yoga Worms
Neck/Shoulder/Chest Stretches
Lower Back/Piriformis Stretches
Complete one of the following options-
Option 1 > 3 Months:
1 Mile Run/Row for Time
Then, 15-16-17-18-19-20 reps per round of:
Deadlifts 95/135 Box Jumps Aussie Pullups
Option 2 < 3 Months:
1 Mile Run/Row for Time
Then, 15-16-17-18-19-20 reps per round of:
Deadlifts 65/95 Box Jumps Aussie Pullups
Option 1 > 1 Month:
800 m Run/Row for Time
Then, 5-6-7-8-9-10 reps per round of:
Deadlifts 45/65 Box Jumps Aussie Pullups
Post time of run/row and thoughts to comments Cool Down:
Lower Back/ Piriformis Stretches
