Bike, Row or Run for 40 minutes
Every 10 mins complete the following:
10 Cossack Squats, pick load
10 Band Pull Aparts
15 Banded Good Mornings
10 Goblet Reverse Lunges, pick load
10 Dumbbell Pull-overs, pick load

Bit of a different structure than our usual flow workouts so keep the bike, jog, or row at a very moderate pace. This means you should be able to have a conversation with someone while completing the work. Same goes for the round work where we are focusing on both unilateral and bilateral movement. This should be completed with light weight if any and minimal band tension. Focus on quality of movement and don’t feel rushed during this. Having said that you should be able to finish each round within about 3 mins or so. Complete one final round after you hit the 40 min mark on the monostructural movement.

Post Workout
1x:
Foam Roll Quads & IT Bands
Foam Roll Mid, Upper & Lower Back