Banded Scarecrow x 60 seconds per position
Reverse Snow Angels x 10 @ 3030

Followed by…
Two Sets:
30 seconds of Superman Hold
30 seconds of Dumbbell Floor Press
30 seconds of Glute Bridge Marching
30 seconds of Pec Stick (or Medicine Ball) Carry
30 seconds of Plank Toe Taps (or Plank Shoulder Taps)
Rest 30 seconds

Then…if you dare…a Mobility Challenge!

Spend 3-5 minutes working on 1/2 Kneeling KB Windmills
*Use very little weight if this is your first time.
– Start in the kneeling position of a Turkish Get-Up (right knee up + right arm overhead)
– Keeping the KB to the sky, try to touch your left hand to your right foot.
– If you can do that with ease, then try to touch your left forearm to the floor.
– Return to your starting position.

Every 2 minutes, for 24 minutes (3 sets of each):
Station 1 – Dumbbell Bench Press x 12-15 reps @ 2111
Station 2 – Single-Arm Kettlebell Row x 8 reps each @ 21X0
Station 3 – Stationary Dips x 10-15 reps @ 1111
Station 4 – Side Plank x 45 seconds each side

Every minute, on the minute, for 6 minutes (3 sets) of:
Minute 1 – Parallette Shoot Throughs with Push-Up x 12 reps
Minute 2 – Band Pull-Aparts x 25 reps @ 1010

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