Dynamic Warm-up

Strength:

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

Option 1-

Every 90sec x 30min (4 sets) of:
Station 1 – L-seated Banded Rows x 20-25 reps @2011
Station 2 – Box Step-Ups with Farmer’s Carry x 16-20 reps
Station 3 – Dumbbell Bench Presses x 20 reps
Station 4 – Goblet Squats x 15 reps @22X0
Station 5 – Flutter Kicks x 60sec

Conditioning:

Option 2-

20min Stroke Rate Row