Warm-Up
Banded Lat Stretch x 60 seconds each side
Banded Hamstring Flossing x 60 seconds each side
Followed by…
A.
Every 90 seconds, for 24 minutes (4 sets) of:
Station 1 – Jefferson Curl x 5 reps @ 4442
Station 2 – Frog Pumps x 12-15 reps @ 1112
(focus on maximal contraction of your glutes during each 2-second hold at the top)
Station 3 – Bat Wing Extensions x 5-6 reps @ 3333
Station 4 – Banded Overhead Triceps Extensions x 20-25 reps @ 10X0
B.
Three rounds for time of:
20/15 Calories of Assault Bike
20 Alternating Dumbbell Snatches
20 Lateral Parallette Jump-Overs