4 Rounds. Rest 60-90 seconds between rounds.
1. Push Up to Renegade Row - 7/7
Circuit – 40 Seconds On, by 20 Seconds Rest for 3-Rounds. If reps are designated, get reps within 40-seconds, any left-over is rest. (Rest 1-minute between rounds. Start at exercise 1 and move to subsequent exercises from there until exercise 7. Go through 3x).
1. Alternating Step Forward with Banded Press (use bands with handles, facing outwards, stepping and pressing at same time)
2. Standing Straight-Arm Banded Trunk Rotation Right (slight flexion in knees)
3. Standing Straight-Arm Banded Trunk Rotation Right (slight flexion in knees)
4. Standing Straight-bar Cable Military Press
5. Alternating Side Lunge with VIPr
6. TRX Rows
2-Rounds of 60-Seconds Abs (you choose) - 10-seconds rest in-between