Friday – 1/26/18

Warm-up
2 sets of:
Side plank banded Row x 10/side
Quadruped torso Rotations x 10/side
Half Kneeling KB chops x 10/side
90/90 Windmill x 10/side
Banded Gd mornings x 10

Workout
A. Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – DB bench Press x 15 reps
Station 2 – Ring Rows w/ pause x 15 reps
Station 3 – GHD Hip Extensions x 20 reps or supine Chinese Plank x 60sec

B. Five rounds for max calories/reps of:
30sec of Rowing
– Rest 30sec
30sec of AB Mat Sit-ups
– Rest 30sec
30sec of Assault Bike
– Rest 30sec

C. Optional – 100 banded Face pulls