Warm-up*:
Minute 1 - 10 KB Swings 25/35 & 10 Squats
Minute 2 - 15 KB Swings 25/35 & 15 Squats
Minute 3 - 20 KB Swings 25/35 & 20 Squats
Minute 4 - 15 KB Swings 25/35 & 15 Squats
Minute 5 - 10 KB Swings 25/35 & 15 Squats
*Modify weight and reps per recommendations-
< 3 Months
Full Reps and 15/25 KB Swings
< 1 Month
1/2 Reps and 10/15 KB Swings
Down Dog to Runner's Lunge and Lunge Twist
Resistance Band Chest/Shoulder Mobility & Postural Complex
Then complete one of the following options-(See below for @Home options)
Option 1 > 3 Months
AMRAP in 25 Minutes
200 m Run/Row
15 Thrusters to Back Squat 65/95
30 Situps
Option 2 < 3 Months
AMRAP in 20-25 Minutes
200 m Run/Row
15 Thrusters to Back Squat 45/65
30 Situps
Option 3 < 1 Month
AMRAP in 12-15 Minutes
100 m Run/Row
5 Thrusters to Back Squat 25/45 or Dumbbells 5/8 each
15 Situps
Cool Down:
Lower Back/Piriformis Stretches
Post thoughts and # of rounds to comments
@Home Option
If you don't have a barbell available, trade the 15 Thrusters to Back Squats for 30 Thrusters with 2 Dumbbells. (One on each Shoulder)
Recommended Weights:
> 3 Months = 20/30
< 3 Months = 10/15
< 1 Month = 5/8
Congratulations Michelle and JT for completing your Bentonville 70.3 Ironman on Saturday!! #mothersonstrong
