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Allie and Julie using the bands to perform monster walk before some back sqauts.

Performance
A1: Split Jerk; 5 x 2-3; rest 1 min
A2: Single Arm DB Row @2112; 4 x 8-10; rest 3-4 minutes

Fitness
A1: Russian Step-Up; 3 x 8-10; rest 30 sec
A2: DB Bench Press @2111; 3 x 8-10; rest 30 sec
A3: Pull-Up Negative; 3 x 3-5; rest 30 sec
A4: Star Plank; 3 x 20-30 sec; rest 30 sec

Conditioning
For Time
1 Mile Run
50 Wall Ball
40 DB Snatch
30 Pull-Ups
20 Cal Assault Bike



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