Throwback Week: Run & Lunge

Warm-up: 3 Rounds*

5 Pull-ups

10 Pushups

15 Squats * < 1 Month complete 1/2 reps

Down dog to Runner’s Lunge & Twist

Down dog to Pigeon


Complete one of the following options- Option 1 > 3 Months Complete 5 Rounds for time: 400 m Run/Row 50 Walking Lunge Steps (R+L=2)


Option 2 < 3 Months

Complete 3-4 Rounds for time:

400 m Run/Row

50 Walking Lunge Steps (R+L=2)


Option 3 < 1 Month

Complete 3-4 Rounds for time:

200 m Run/Row

20 Walking Lunge Steps (R+L=2)


Post time and thoughts to comments


Option 4: Strength Focus

Complete 1/2 the main workout then the following:

Complete each superset 3 times. Complete all 3 of one superset before beginning the other. Rest 2-3 minutes between each superset.

Biceps

5 - 8 BB Biceps Curls AHAP

10 Concentration Curls R 15/20

10 Concentration Curls L 15/20

Rest 2-3 Minutes

Triceps

5-8 BB Skull Crushers AHAP

10 Resistance Band Triceps Ext AHAP

Rest 2-3 Minutes

Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch