Warm-up

Full Body Strength:

Every 90sec x 30min (4 sets) of:


1- Dumbbell Lunges x 20 reps any way you want*

2- 5 Strict Pull-ups + Banded Lat Pull Downs in remaining 60sec

3- Wall Balls x 20 unbroken reps*

4- 8 Tempo Push-ups @1111* + Banded Triceps Press Downs in remaining 60sec

5- Flutter Kicks x 60sec

*Get creative here and work on a challenging variation. Ex. Single arm overhead walking lunges, double front rack walking lunges, front rack + farmer’s hold, front rack + overhead hold.

*Pick a weight and height that allows you maintain the stimulus. You can scale UP or DOWN.

*These should take 32sec. Get up quickly and start the press downs.