Two sets of:
Perform 30 seconds on each side of the following movements…
*Station 1 – Banded Palloff Hold
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Single-Leg Glute Bridge Hold
*Station 4 – Side Plank Hold
*Station 5 – Dynamic Bulgarian Split Squat Jumps

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

Every 4 minutes, for 24 minutes (6 sets) for times of:
500 Meter Row
25 Kettlebell Swings

Note weight of kettlebell used and time to complete each set. This is similar to two weeks ago, with an extra set and slightly reduced rest…but your goal should be to maintain the same pace and times per set.