Short & Sweet

Warm-up:

400 m Run/Row

30 Glute Bridges

1:00 Plank

Side Lunges (5-8 each side)

Down Dog to Runner's Lunge & Twist (5-8 each side)

Resistance Band Postural Complex

Resistance Band Shoulder/Chest Mobility


Option 1 > 3 Months

AMRAP in 12 Minutes of:

10 Pushups

10 Situps

10 Squats


Option 2 < 3 Months

AMRAP in 10 Minutes of:

10 Pushups

10 Situps

10 Squats


Option 1 > 3 Months

AMRAP in 5-8 Minutes of:

5 Pushups

5 Situps

5 Squats


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


CTW: 5 Minutes of Pull-up Practice

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