Soldier Walking

Leg Swings (Laterally & Front to Back)

Down Dog to Runner's Lunge

Lunge Twists

Resistance Band Chest and Shoulder Mobility

For Time*:

200 m Run/Row

10 Pushups

10 Jump Squats

10 Aussie Pullups

400 m Run/Row

15 Pushups

15 Jump Squats

15 Aussie Pullups

800 m Run/Row

20 Pushups

20 Jump Squats

20 Aussie Pullups

400 m Run/Row

15 Pushups

15 Jump Squats

15 Aussie Pullups

200m Run/Row

10 Pushups

10 Jump Squats

10 Aussie Pullups

*Less than 3 Months:

20 Minute Cut-Off

*Less than 1 Month:

Complete 4 Rounds of-

200m Run/Row

10 Pushups

10 Squat Jumps

10 Aussie Pullups

Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch

Hold each of the following stretches a minimum of 30 seconds each. If you don't have a resistance band at home, you can use an old tie or a jump rope.

Banded Hamstring Stretch

Banded Piriformis/Low Back Stretch

Banded Inner Thigh Stretch

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