Up & Down

Warm Up:

3 Spinal Flows

10 m Bear Crawl Forward

10 m Bear Crawl Backwards

5 Lunge Twists R

5 Lunge Twists L

Arm Circles

Complete As Many Rounds As Safely Possible, (AMRAP) in 20 Minutes*, of the following-

200m Run/Row

10 Burpees

10 Squats

10 Box Jumps

10 Ring Rows

400 m Run/Row

15 Burpees

15 Squats

15 Box Jumps

15 Ring Rows

Cool Down:

Child's Pose

Chest and Shoulder Stretches

Lower Back and Piriformis Stretches

QL Stretch

*Less than 1 month with us at The Community Fit? Please complete half reps and half weight. ESPECIALLY with the Ring Rows. They can leave us VERY sore. Focus on completing:

200m Run/Row

5 Burpees

5 Box Jumps

5 Squats

5 Ring Rows

For 10-15 Minutes

Post # of Rounds and Thoughts to Comments


49 views0 comments

Recent Posts

See All

Back 2 Back II

Warm-up: 1:00 Stability Ball Plank 20 Stability Ball Y-T-Cobras 10 Stability Ball Alt Arm & Leg Raises (R+L=1) Down Dog to Runner's Lunge & Twist Resistance Band Chest/Shoulder Stretches Then complete


Warm-up: 50 Jumping Jacks 50 Glute Bridges Arm Circles Option 1 > 3 Months @ Home: Put exercises into a hat and draw after each run Complete for 30 minutes. Run/Row 400 m or 2:00 Assault Bike. Then sp