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.

Then…

A.
Three sets of:
45-Second Wall Sit
Rest 15 seconds
Goblet Squat x 15 reps @ 20X1
Rest 60 seconds
Single-Arm Dumbbell Row x 8 reps each side @ 2111
Rest 60 seconds

B.
Four rounds for time of:
400 Meter Run
12 Dumbbell Thrusters

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Dan Greyman

Warm-up completed
A.
Goblet squats @ 24kg kb
Rows @ 32.5.kg kb
B.
Db thrusters at 15kg
Total time: 15:15