Warm-Up.
Hip Internal Rotation Drills to Prepare You for Squatting
Followed by…
One set of:
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
And then…
Two sets of:
Banded Monster Walks x 16 steps (forward)
Banded Monster Walks x 16 steps (backward)
Banded Lateral Walks x 16 steps each direction
Banded Air Squats x 15 reps @ 3111
Then…
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Back Squat x 12 reps @ 20X1
Station 2 – Russian Kettlebell Swings x 30 reps
Station 3 – Single-Arm Dumbbell Row x 6 reps each @ 2111
B.
Four rounds for time of:
21 Wall Ball Shots
15 Hanging Leg Raises or V-Ups
9 Strict Handstand Push-Ups or L-Seated DB Presses