Warm Up: Two sets of: Perform 30 seconds each of the following movements… *Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!) *Station 2 – Banded Lateral Monster Walk *Station 3 – Banded Squats *Station 4 – Side Plank Hold *Station 5 – Russian Step-Ups
Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.
Strength: Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Back Squat x 6-8 reps Station 2 – Prone Banded Hamstring Curls x 25 reps
Station 3 – Single-Arm Dumbbell Row x 6-8 reps each
Workout: Three rounds for time of: 30 Wall Ball Shots 25 DB bench pressess (30Kg/17,5Kg) 20 Box Jump - Pistol squat (alternate) & Step Down
Postworkout:
Your abdominal choice