4 Rounds. Rest 60-90 seconds between rounds.
1. Banded Face-pulls - 12
2. DB Fly to Skull Crusher - 8/8 reps
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. Banded Step Backs
2. Banded Palloff Press to Reverse Lunge Right (Step back with far leg)
3. Banded Palloff Press to Reverse Lunge Left
4. Hanging Alt Leg Lift March
5. Crossover Cable Row
6. Alt Stir the Pot
2-Rounds of 60-Seconds Abs (you choose) - 10-seconds rest in-between