Body By Bands & Dumbbells

Mobility:

A1. Quadruped Thoracic Rotation x 15 per side

A2. Cat Cow x 15

*3 rounds of A’s with minimal rest after each*

Warm-up:

B1. Bodyweight Squat x 10-15

B2. Kneeling Push Up x 10-15

B3. Prone T Rotation x 10-15 per side

*3 rounds of B’s to warm-up with as little rest as possible*

**Perform all moves at 6/10 RPE**

Strength A:

C1. Split Squat x 10-20 per leg

C2. Bear Push Up x 10-20

*3 rounds of C’s with 60-90 seconds rest after each*

**Perform all moves at 7.5/10 RPE**

Strength B:

D1. Glute Bridge x 10-20

D2. Prone Cobra Extension x 10-20

*3 rounds of D’s with 60-90 seconds rest after each*

**Perform all moves at 7.5/10 RPE

Conditioning:

E1. Plank Walkout x 10

E2. Bicycle Kick x 15 per side

*7 minutes of E’s as many rounds as possible (AMRAP)

Cooldown:

F1. Seated Rotation Stretch x 60 seconds per side

F2. Floor Lying Chest Stretch x 60 seconds per side

*1-2 rounds of F’s to finish