The Coup

Warm-up:

400 M Row/Run

20 Resistance Band Lat Pulldowns

Down Dog to Runner's Lunge & Twist

Down Dog to Pigeon


Option 1 > 3 Months

Complete Rounds for 20 Minutes

10 Single Arm OH Lunges R 15/20

10 Single Arm OH Lunges L 15/20

10 Single Arm Bent Row R 25/35

10 Single Arm Bent Row L 25/35

10 Pushups


Option 2 < 3 Months

Complete Rounds for 20 Minutes

10 Single Arm OH Lunges R 10/15

10 Single Arm OH Lunges L 10/15

10 Single Arm Bent Row R 15/25

10 Single Arm Bent Row L 15/25

10 Pushups


Option 3 < 1 Month

Complete Rounds for 10-15 Minutes

5 Single Arm OH Lunges R 5/10

5 Single Arm OH Lunges L 5/10

5 Single Arm Bent Row R 10/15

5 Single Arm Bent Row L 10/15

5 Pushups


Daily Challenge: 100 Situps


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch

Lower Body Banded Stretches


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