The Green Mile

Warm up 3 Rounds of: 5 Pullups 10 Pushups (Strict) 15 Squats

Then Complete 1 of the following: Option 1 >3 Months 1 Mile Run/Row for time Then 4 Rounds of: 20 Alt Leg V-ups 20 Walking Lunge Steps (R+L=1) 20 Tick Tocks R 25/35 20 Tick Tocks L 25/35

Option 2 <3 Months 1 Mile Run/Row for time Then 3 Rounds of: 20 Alt Leg V-ups 20 Walking Lunge Steps (R+L=1) 20 Tick Tocks R 25/35 20 Tick Tocks L 25/35

Option 3 >3 Weeks 1/2 Mile Run/Row for time Then 2 Rounds of: 20 Alt Leg V-ups/Situps 20 Walking Lunge Steps (R+L=2) 20 Tick Tocks R 15/25 20 Tick Tocks L 15/25

Cool Down: Chest/Shoulder Stretches Child's Pose Cobra Stretch

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