Warm-Up.
Ankle Dorsiflexion x 60-90 seconds per side
Couch Stretch x 60-90 seconds per side
Followed by…
Every 90 seconds, for 9 minutes (2 sets) of:
Station 1 – 30 seconds Bear Crawl + 30 seconds Plank Shoulder Taps
Station 2 – 30 seconds per side of Rotational Medicine Ball Throws
Station 3 – Single-Leg Broad Jumps x 5 each leg
Then…
Every 90 seconds, for 30 minutes (4 sets) of:
Station 1 – 15/10 Calories of Assault Bike
Station 2 – 15 Burpees
Station 3 – 250/200 Meter Row
Station 4 – 20 Wall Ball Shots
Station 5 – 150 Meter Run
Fun Finisher:
EMOM for 8 minutes (1 set):
Paloff Hold (L) x 45 seconds
Paloff Hold (R) x 45 seconds
Paloff Press (L) x 10-12 @ 2112
Paloff Press (R) x 10-12 @ 2112
Paloff Side Step (L) x 5
Paloff Side Step (R) x 5
Paloff Split Squats (L) x 10 (5 w/ each leg forward)
Paloff Split Squats (R) x 10 (5 w/ each leg forward)