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.
Four sets of:
Front Squat x 4 reps @ 42X1
Rest 60 seconds
Landmine Row x 6-8 reps each arm
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
12/9 Calories of Assault Bike
12 Burpees
12 Dumbbell Front Squats

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