Warm up
3 rounds
25 m lateral band walk
10 staggered
25 m lateral band walk
10 staggered
3 rounds
25 m monster band walk
4 inch works
25 m backwards monster band walk
2 inch worm with push up
3 rounds
:25 bird dog static hold w/band (light resistance)
:25 bird dog static hold w/band (opposite side)
:25 plank w/in and out step
Workout
4 rounds
:30 bench press on ball
:10 rest
:30 crunch on exercise ball
4 rounds
:30 seated row
:10 rest
:30 plank w/ elbows on exercise ball
4 rounds
:30 exercise ball squats on wall
:10 rest
:30 quad killers
4 rounds
:30 exercise ball hamstring curl
:10 rest
:30 db stiff leg deadlifts
4 rounds
:30 exercise ball pike
:10 rest
:30 over/under grip lat pull-down
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