Warm-Up.
Thoracic Iso Holds
12-Minute Mobility for Hip Hinge Day
Followed by…
Two Sets:
Banded Good Mornings x 20 reps
Bird Dogs x 20 reps
Row Sprint Start x 10 pulls
Then…
A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – 8 Single-Arm Deadlifts + 40-Meter Suitcase Carry* (Left)
Station 2 – 8 Single-Arm Deadlifts + 40-Meter Suitcase Carry* (Right)
Station 3 – 12 Seated Band-Resisted Rows** @ 2111
Station 4 – 45-60 seconds of L-Sit Holds (accumulate the time)
*You may perform this with a farmer’s handle, a heavy kettlebell or dumbbell, or a barbell. Perform the deadlift with your arm in the center of your body, and the carry with your arm at your side.
**Tie a band to a post approximately 12 inches off the ground, take a seated positon on the ground and focus on pulling your shoulder blades down and in to the spine throughout the pull.
B.
Three sets for max calories of:
45 seconds of Assault Bike
Rest 75 seconds
45 seconds of Rowing
Rest 75 seconds
45 seconds of Front-Leaning Rest on Rings
Rest 75 seconds