General Warm-Up
Three sets of:
5 Inchworms
5 Cat Cow’s
5 Bird Dogs (each side)
Followed by…
Two rounds of:
50 Foot Single Arm Overhead Carry
5 Kettlebell Windmills
*right arm then left arm*
20 Plank Position Shoulder Taps
20 Band Pull Aparts
A.
Every minute, on the minute, for 15 minutes (3 sets of):
Station 1: 8-12 Dumbbell Bench Press
Station 2: 50-Foot Suitcase Carry (each arm)
Station 3: 8-12 Stationary Dips or Bench Dips
Station 4: 30-45 Second Hollow Hold
Station 5: Rest
B.
Every minute, on the minute, for 16 minutes (4 sets of):
Station 1: 60 Second Bike or Row @ Hard Effort
Station 2: 30 Seconds Max Seated Dumbbell Presses
Station 3: 60 Second Bike or Row @ Hard Effort
Station 4: 30 Seconds Max Burpees