Friday 6/7/2019

Two sets of:

Perform 30 seconds on each side of the following movements…

*Station 1 – Banded Palloff Hold

*Station 2 – Banded Lateral Monster Walk

*Station 3 – Single-Leg Glute Bridge Hold

*Station 4 – Side Plank Hold

Move through this with as little rest between movements as possible. It should take less than 10 minutes to complete.


For time:

50/40 Calories of Rowing on Concept 2

40 Deadlifts (225/155 lbs)

50/40 Calories of Rowing on Concept 2


Five sets of:

Barbell Hip Thrusts x 5 reps 

(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)

Rest 45 seconds

Band Pull-Aparts x 25 reps 

Rest 45 seconds