Friday 11/2/2018

Strength:
Every 90 seconds, for 24 minutes (4 sets):
Station 1 – Single-Leg Squat (“Pistols”) x 6 reps each leg
Station 2 – Hanging Med-Ball Hamstring Curls x 10 reps
Station 3 – Barbell or Ab-Wheel Roll-Outs x 10 reps
Station 4 – Supinated-Grip Bent-Over Barbell Row x 8 reps

Conditioning:
For max reps:
4 Minutes of Dumbbell Burpee Box Step-Overs (55/35 lb DBs over 20″ box)
Rest 60 seconds
and then…
For max calories:
4 Minutes of Rowing

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