Aerobic Work
Run, 3 mins
Bike, 3 mins
Row, 3 mins
Run, 2 mins
Bike, 2 mins
Row, 2 mins
Run, 1 min
Bike, 1 min
Row, 1 min

Complete at an RPE 6/10 or 60% effort

Simply getting ourselves moving with this workout. The goal is increasing our heart rate and getting some good blood flow. Take note of the RPE listed which means you should be able to chat with a friend during this effort.

Post Work
For quality:
50 Banded Squats
50 Banded Good Mornings
50 Seated Banded Rows
50 Banded Lat Pull Downs
Banded Plank Hold, 2 mins

Accessory work today involves the mini band! Accumulate this work in any order you’d like. Use a mini band with light tension so you can focus on bigger sets. If needed, use a thicker band for the plank or you can even sub this out for a weighted plank. Either way, this should not take you long to complete and it should be done with quality reps.