The Slimsons

Warm-up:

200 m Run/Row

Down Dog to Runner's Lunge & Twists

Down Dog to Pigeon

Low Lunge Stability Banded Hold 30 Seconds R & L

Resistance Band Chest & Shoulder Mobility


Option 1 > 3 Months

Complete 5 Rounds of 5 Minute Intervals. Every 4 minutes complete:

400 m Run/Row

10 Pull-ups

10 Thrusters 20/25 each

OH Triceps Extensions 20/25 until the end of the 4 minutes

Rest 1 Minute


Option 2 < 3 Months

Complete 4 Rounds of 5 Minute Intervals. Every 4 minutes complete:

400 m Run/Row

10 Pull-ups

10 Thrusters 15/20 each

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

Rest 1 Minute


Option 3 < 1 Month

Complete 3 Rounds of 5 Minute Intervals. Every 4 minutes complete:

200 m Run/Row

5 Pull-ups

5 Thrusters 5/10 each

10 OH Triceps Extensions 5/10 until the end of the 4 minutes.

Rest 1 minute


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch


Option 4: Strength Focus

Complete 2 rounds of the main workout. Then complete warm-up sets of Power Cleans.

Then,

5 x 3 AHAP Power Cleans


Daily Challenge: 500 Single Jump Ropes