Today looks a little different for a Thursday since Monday was an off day.

Warm-up

Strength:

Every Minute on the Minute x 10min

1- 1-1-2 Dumbbell Bench Press x 6 reps

2- Strict Pull-ups x 6-8 reps

Full Body Strength:

Every 90sec x 18min (3 sets)

1- Front-Racked Reverse Kettlebell Lunges x 16 reps

2- 10 Tempo Push-Ups @1111 immediately followed by 20 Banded Triceps Press Downs

3- 10 Bent-Over Reverse Dumbbell Flies @1111 immediately followed by 30sec Bat Wing Hold

4- 30sec Alternating Single Leg V-ups + 30sec Tuck-ups

*10 reps @1111 should take you 40sec of work