V-ups, SAS, Burp, & Run

Warm-up:

Spinal Flow

25 KB Swings 25/35

Down Dog to Runner's Lunge & Twists

25 KB Swings 25/35

Resistance Band Chest and Shoulder Stretches


Option 1 > 3 Months:

AMRAP in 25 Minutes

200 m Run/Row

5 Burpees

10 Alt Leg V-ups

15 SAS R 25/35

15 SAS L 25/35


Option 1 < 3 Months:

AMRAP in 25 Minutes

200 m Run/Row

5 Burpees

10 Alt Leg V-ups (R+L=2)

15 SAS R 20/25

15 SAS L 20/25


Option 3 < 1 Month:

AMRAP in 12 Minutes

100 m Run/Row

2 Burpees

4 Alt Leg V-ups (R+L=2)

5 SAS R 10/15

5 SAS L 10/15


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


Post the number of rounds and thoughts to comments

Lookin good Lesley!!



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