Mobilize, then:
Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold Alternating Reverse Lunges
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold
Move through this with as little rest between movements as possible. It should take between 8-10 minutes in total and nasal breathing only.
A.
Back Squat:
Set 1 – 10 reps @ 60% of 1-RM Back Squat
Set 2 – 8 reps @ 65% of 1-RM Back Squat
Set 3 – 6 reps @ 70% of 1-RM Back Squat
Set 4 – 4 reps @ 75% of 1-RM Back Squat
Set 5 – 4 reps @ 80% of 1-RM Back Squat
Rest 2 minutes
B.
Every 3 minutes, for 36 minutes (3 sets of each):
Station 1 – 40/30 Calories of Assault Bike
Station 2 – 20 Kettlebell Swings (32/24kg) + 30 Wall Ball Shots (20/14 lbs)
Station 3 – Run 400 Meters
Station 4 – 20 Chest-to-Bar Pull-Ups + 20 GHD Sit-Ups