Warm-Up
Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Single-Leg Prone GHD (or Face Up Chinese) Plank (Left)
30 seconds of Single-Leg Prone GHD (or Face Up Chinese) Plank (Right)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Left)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Right)
Rest 60 seconds
A.
Three sets of:
Back Squat x 6-8 reps @ 32X1
Rest 90 seconds
Hollow Body Roll to Superman x 6 rolls each way
Rest 90 seconds
B.
Every 8 minutes, for 24 minutes (3 sets) for times:
30/20 Calories of Assault Bike
20 Walking Lunges with Kettlebells
400 Meter Run