Week 3 theme: Dream vacation!

Warm Up

2 Minute Row, Bike, or Ski

Then

3 Sets:

20 Banded Pull-aparts
:30 Paloff Hold per side
10 Halo Squats
:30 Plank

WOD

Every 90 seconds for 24 Minutes (4 sets):

Station 1 – Alternating Top Down DB Bench x 20 Reps(10 per)
Station 2 – Prone Banded Leg Curls x 20 Reps
Station 3 – Plate Row x 20 Reps
Station 4 – Front Squat x 7 Reps from the rack(moderate weight)