FITNESS

Warm-Up.

Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold
*Station 5 – Russian Step-Ups

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

Then…

A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Back Squat x 8 reps @ 31X1
Station 2 – Strict Pull-Ups x 10 reps @ 21X0
(if you’re still working on pull-ups, perform 5-6 reps of 6-8 second negatives with an assist to the top)
Station 3 – Cobra Peel-Offs x 5-6 reps (hold for 10-12 seconds)
Station 4 – Hollow Body Hold or Rock x 45-60 seconds

B.
Three rounds for time of:
12/8 Calories of Assault Bike
20 Goblet Squats
400 Meter Run

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