NO EQUIPMENT Home Program

WARM UP

10 x 3” dx + 3” sx : wide legs forward twist

10 sets x 3” standing back arch + 3” forward bend

10 cat & cow

3 sets of (3 min)

20” prayer squat

20” high plank

20” down facing dog

50 jumping jacks

CONDITIONING: Almost Murph

RX:

1600m run

200 push up

300 squat

1600m run

Scaled:

1600m run

10 rounds of

20 push up

30 squat

1600m run