FITNESS

Warm-Up.

Thoracic Iso Holds

Followed by…

One Set:
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side

Followed by…

Two sets of:
Russian Baby Makers x 10 reps
Cossack Squats x 10 alternating reps

Then…

A.
Every 90 seconds, for 18 minutes (5 sets):
Station 1 – Goblet Squat x 8 reps @ 32X1
Station 2 – ValSlide Leg Curls x 8 reps @ 3011
Station 3 – Hollow Rock or Hold x 45-60 seconds
Station 4 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111

If you don’t have ValSlides or furniture sliders, you may be able to use small change plates to create this same pattern.

B.
Every 5 minutes, for 15 minutes (3 sets) for times:
40 Calories of Rowing
30 Jumping Squats (20/15 kg Barbell)

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