Mobilize, then:
Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Squats
*Station 3 – Side Plank Hold
Move through this with as little rest between movements as possible. It should take between 6-8 minutes in total.
followed by …
Three sets of:
Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Right) x 10 Reps
Rest as needed Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Left) x 10 Reps
Rest as needed
Single-Leg Strength Development I
Every 90 seconds, for 18 minutes (3 sets each) of:
Station 1 – Left Leg Bulgarian Split Squats x 8-10 reps @ 31X1
Station 2 – Right Leg Bulgarian Split Squats x 8-10 reps @ 31X1
Station 3 – Wall Sit Hold x 60 seconds
Station 4 – Bent-Over Dumbbell Rows x 10-12 reps @ 2111
(start hands in neutral and pull to supinated-grip position at waist line)
Max Reps Conditioning
Against a 2:30 running clock…
25/20Calories of Assault Bike
Max Reps of Dumbbell Burpee Deadlifts (50/35 lb DBs) in remaining time
Rest 2:30 and repeat for a total of SIX sets. Note reps achieved in each of the six sets.