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- Dumbbell Bench Press x 8 reps @21X1

2- Strict Chin-ups x 6-8 reps

Full Body Strength:

You should be working for about 60sec each which leaves you 30sec of rest/transition

Every 90sec x 18min (3 sets)

1- Double Dumbbell or Kettlebell Deadlifts x 15 reps + Farmer’s Hold in remaining 60sec

2- Alternating L-seated Dumbbell Press x 12 reps @2111

3- Banded Straight-Arm Lat Pulldown x 15 reps @2020

4- Flutter Kicks x 60sec