3 sets of 16 reps (increase weight next set if you successfully make it to 16 reps) choose either one.
Pull-ups – record band used on last set. Red-16, White-14, Blue-10
Deadlifts – Record weight of KB on the 3rd set
Strength, Cardio, & Core
Each station will last 6 min with a 1 min rest after each station. The station will be split into 3 min of strength, 2 min of cardio, and 1 min of core, switching from each exercise with no rest b/t.
1. 10 KB Swings , rest repeat-> box jumps -> Hollow rocks
2. 10 Thrusters, rest repeat -> Bear crawl -> Plank leg lifts
3. 10 – 2 KB OH press -> 4 jumping lunges to 2 side lunges -> Toes to bar/knees to chest
4. 10 – 1 arm row/side -> Mountain climbers -> PVC superman
– Wall hip flexor Stretch 1 min hold each leg
– Pigeon 1 min hold each leg
– Frogger: 10x Rock w/ :2 Sec Hold