20 Jumping Jacks
10 Quadruped Thoracic Rotations (split per side)
10 Banded Pull aparts
:20 Hollow Hold
12 Seated DB Arnold Press (AHAP)
10 Inverted Row (bar on rack, can prop feetup on box to make harder)
8 DB Lateral to Front Raise Complex (light)
20 Plank Plate Walk up
*Rest 1 min between sets
*video for plate walk ups:https://youtu.be/SUVhkerrs4A
50 DB Manmakers (50/35)
*at top of every minute starting at 0:00 perform 5 T2B
*18 min cap
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At South City, we provide our members with an encouraging supportive fun path to achieving their fitness goals. Getting fit and healthy shouldn’t be boring. It should be fun, varied and done with friends!