To increase mobility, strength, and burn through calories.
FeaturesCircuit
A
2 Rounds 10 Squat Jabs 5 Push Ups 10 GB to Crunch 5 Int/Ext Shoulder Rotations (each side)
B1
Back Squat
12, 10, 6
B2
1-Arm DB Row
12, 10, 8
Circuit
C
3 Rounds / 15 Min Time Cap / 75 lb BB 3 Box Jumps 6 OH BB Press 9 Front Squats 12 Slam Balls 15 Push Ups
D
Barbell Bicep Curl
1 x MAX @ 45 lb
E
Hollow Rock
1 x 25
Circuit
A
2 Rounds 10 Jumping Jacks 20 Heel to Toe Rocks 10 Twisting Lunges (5 each side) 20 High Knees (10 each side)
Circuit
B
4 Rds / 15 Min Cap 400m Run 15 Butterfly Sit Up w/5lb weight 10 Push Ups 5 Pull Ups
C1
Bench Press
12, 10, 6
C2
Walking Lunges
3 x 10
D
Tricep Pushdown
1 x MAX
Circuit
A
1 Min Stations / 5 Rds A. Cat to Cow Pose B. Left Side Half Pigeon C. Right Side Half Pigeon D. Left Side Plank Hold E. Right Side Plank Hold
Circuit
B
20 Min AMRAP 25 Slam Ball Dead Drops 20 Box Overs (10 each side/laterally) 15 GB SB Pull Overs 10 Moving Pointer Dogs (each side) 5 Push Ups
Circuit
C
5 Min Foam Rolling
Circuit
A
2 Rds 10 Toe Touch to Mtn Pose 10 Heel Touch Crunches (each side) 10 Sissy Squats 10 Chest Tap Planks (each side)
B1
Deadlift
12, 10, 6
B2
Rear Delt Flyes
15, 12, 10
Circuit
C
15 Min AMRAP 20 KB Swings 15 Elbow Elevated Leg Raises 10 KB Cossack Squats (10 each leg) 5 Burpee Pull Up
D
Bent Over Row
1 x MAX @ 95 lb
Circuit
A
2 Rds 10 Hindu Squats 5 Down Dog to Up Dog Transitions 10 GB to Crunch 5 Hanging Knee Raises
B1
Shoulder Press
12, 10, 6
B2
Front Squat
15, 12, 8
C
1-mile Run
D1
Barbell Shrug
3 x MAX @ 135 lb
D2
Jump Rope
3 x 50
D3
Toes to Bar
3 x 5