General Warm-Up
Two-three rounds of:
10 Banded Sumo Good Mornings
12 Banded Face Pulls
12Medicine Ball Reverse Lunge and Twist
10Medicine Ball Kang Squat
A.
Three sets (Every 90 seconds):
Station 1 – Right Side Windmill x 8-10 reps
Station 2 – Left Side Windmill x 8-10 reps
Station 3 – Prone Plank Hold x 60 seconds (add weight if you are able to)
Station 4 – Tall Box Jumps x 6 reps (land as softly as possible and step down for safety)
B.
For time:
100 Calorie Assault Bike
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