Warm-Up
Two sets of
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Side Plank Hold
*Station 3 – Air Squats
*Station 4 – Side Plank Hold
*Station 5 – Russian Step-Ups

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

Then…

Accessory Work
Three sets of:
45-Second Wall Sit
Rest 15 seconds
Goblet Squat x 15 reps
Rest 60 seconds
Single-Arm Dumbbell Row x 8 reps each side
Rest 60 seconds

Conditioning
Four rounds for time of
400 Meter Run or 500 Meter Row
12 Dumbbell Thrusters