July 25, 2019 – 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.

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Back Squat x 6-8 reps @ 31X1
Station 2 – Prone Banded Hamstring Curls x 25 reps @ 20X0
Station 3 – Single-Arm Dumbbell Row x 6-8 reps each @ 2111

B.
Three rounds for time of:
30 Wall Ball Shots
25 Kettlebell Swings
20 Box Jump & Step Down