Thursday – 11/16/17

Warm-up
1x through:
Butt Kicks x 50’
High knee Pillar Skips x 50’
Straight leg pillar Skips x 50’
Broad Jumps x 50’
Prisoner lunges (hands behind head) x 50’
Quadruped Y Hold (straight midline, tight abs, thumbs up) 15sec hold/side x 4/side alternating reps
Wall walks or inch worms x 2-3
Slow crawl (touch elbow to knee on every step of the crawl) x 30’
+
5-8min to warm-up movements below

Workout
Every 2 minutes, for 40 minutes (5 sets of each):
Station 1 – Deadlift x 4-6 reps @ 21X1
Station 2 – Push-Ups x Max Reps in 60 seconds
Station 3 – Alternating Reverse Lunges with DB’s x 20 reps @ 2010
Station 4 – Seated Overhead Press with KBs x 8-10 reps @ 2010
*You must increase the weight used for a movement if you are able to achieve the high end of the rep range.