Monday – 11/13/17

Warm-Up
2 sets:
Banded Side walks x 15 steps/side
Single Leg Glute bridge Isometric x 15sec/leg
Sandbag Squat w/ pause x 5 reps
Ring Row hold x 15sec
Front Rack stretch of choice x 60-90sec
+
Warm-up Front Squat and DB Row

Workout
A1. Front Squat; 6-8 reps x 4 sets, rest 45sec
A2. Single-Arm Dumbbell Row; 8-10/arm x 4 sets, rest 45sec
A3. Side Plank from Elbows; 30sec/side x 4 sets, rest 45sec

B. Five sets for max calories/reps of:
30sec of Rowing (for max calories)
-30 seconds of Rest
60 seconds of Kettlebell Swings (53/35 lb)
-Rest 2 minutes