Today looks a little different for a Thursday since it’s a holiday week.

Dynamic Warm-up

Strength Option 1-

Every 90sec x 30min (4 sets) of:
Station 1 – 20 L-seated Banded Rows + Dead Hang Hold in Remaining 60sec
Station 2 – Box Step-Ups with Farmer’s Carry* x 16-20 reps
Station 3 – 15 Dumbbell Floor Presses + Plank Hold in Remaining 60sec
Station 4 – Double Kettlebell Sumo Deadlifts x 10-15 reps
Station 5 – Flutter Kicks x 60sec

*Most people will use a 20in box or lower.

Conditioning: Option 2-

20min Stroke Rate Row