Wednesday 6/12/2019

Warm-Up.

Two sets of:

Perform 30 seconds on each side of the following movements…

*Station 1 – Banded Palloff Hold

*Station 2 – Banded Good Mornings

*Station 3 – Single-Leg Glute Bridge Hold

*Station 4 – Side Plank Hold

*Station 5 – Reverse Snow Angels

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

Then…

Every minute, on the minute, for 30 minutes (6 sets) of:

Minute 1 – 8 Deadlifts @ 70% of 1-RM

Minute 2 – 16 Walking Lunges with Farmer’s Carry (32/24 kg KBs)

Minute 3 – 6 Bar Muscle-Ups

Minute 4 – 12 Parallette Shoot Throughs

Minute 5 – 40 Seconds of Prone Plank

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