The Slimsons

Warm-up:

200 Single Jump Ropes or 100 Double Unders or 2 Minutes Jump Rope Practice

Arm Circles

Down Dog to Runner's Lunge & Twists

Table Top


Option 1 > 3 Months

Then every 4 minutes complete:

400 m Run/Row

10 Pullups

10 Thrusters 15/20 each

OH Triceps Extensions 15/20 until the end of the 4 minutes

Rest 1 Minute

Repeat 3 more times


Option 2 < 3 Months

Then every 4 minutes complete:

400 m Run/Row

10 Pullups

10 Thrusters 10/15 each

OH Triceps Extensions 10/15 until the end of the 4 minutes

Rest 1 Minute

Repeat 2-3 more times


Option 3 < 1 Month

Then every 4 minutes complete:

200 m Run/Row

5 Pullups

5 Thrusters 5/10 each

10 OH Triceps Extensions 5/10 Rest the remainder of the 4 minutes plus minute 5

Repeat 2-3 more times


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch


Extra Challenge: 3 X 20 KB Deadlifts 35/45

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