2-3 Rounds
:30 Jumping Jacks
:30 Bodyweight Good Mornings
:30 Glute Bridges
:30 Deadbugs
:30 Alt Reverse Lunge
:30 World’s Greatest Stretch
:30 Hip Circles
Athletes Notes
4 sets
20 Bent Over Row (2×50/35 or Backpack)
20 alt Single Arm Overhead Walking Lunge (50/35 or Backpack)
20 Single Arm Russian Swing (50/35) or Backpack)
20 alt Plank Walk Ups
-rest 3:00 between sets-
*switch arms on the single arm movements each set
Athletes Notes
Score
This workout is scored on time to complete each set of work.
Workout Flow
20 Bent Over Row
20 Single Arm Overhead Walking Lunge (left arm)
20 Single Arm Russian Swing (left arm)
20 total alt Plank Walk Ups
-rest 3:00-
20 Bent Over Row
20 Single Arm Overhead Walking Lunge (right arm)
20 Single Arm Russian Swing (right arm)
20 total alt Plank Walk Ups
-rest 3:00-
20 Bent Over Row
20 Single Arm Overhead Walking Lunge (left arm)
20 Single Arm Russian Swing (left arm)
20 total alt Plank Walk Ups
-rest 3:00-
20 Bent Over Row
20 Single Arm Overhead Walking Lunge (right arm)
20 Single Arm Russian Swing (right arm)
20 total alt Plank Walk Ups
Demo videos
- Double Dumbbell Bent Over Row
- Backpack Bent Over Row
- Dumbbell Single Arm Overhead Walking Lunge
- Backpack Single Arm Overhead Walking Lunge
- Dumbbell Single Arm Russian Swing
- Backpack Russian Swings
- Plank Walk Ups
Scaling
4 sets
20 Bent Over Row (2×35/20 or Backpack)
20 alt Single Arm Overhead Walking Lunge (35/20 or Backpack)
20 Single Arm Russian Swing (35/20 or Backpack)
20 alt Plank Walk Ups
-rest 3:00 between sets-
*switch arms on the single arm movements each set