*Join us for LIVE training sessions today at 7am and 3pm EST! Check our Facebook group for the link to join in!
A. Every minute, on the minute, for 12 minutes (3 sets of each):
Min 1 — Single Leg Hip Bridge w/5-second hold at top x 4-6 reps Left Leg
Min 2 — Single Arm Plank Row w/5-second hold at top x 4-6 reps Right Arm
Min 3 — Single Leg Hip Bridge w/5-second hold at top x 4-6 reps Right Leg
Min 4 — Single Arm Plank Row w/5-second hold at top x 4-6 reps Left Arm
B. Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 — 60 Seconds of Alternating Leg Lunge Complex (Forward Lunge to Single Leg RDL)
Station 2 — 60 Seconds of Plank Complex (20 Second Side + 20 Second Reverse + 20 Second Side)
Station 3 — 60 Seconds of Active Bottom of Squat Hold
Station 4 — 60 Seconds of Band Pull Aparts or Bent Over Reverse Flies
Please see the video for variations and scales — let us know if you have any questions at all!
40 Minute Run @easy pace
*Every 5 minutes, complete:
20 Air Squats
30 Second Hollow Hold