Mountain Climber Prep

1 x 2:00

Banded TKE

2 x 12

Core Circuit I

1. Off bench Oblique x25 each side (do side lying oblique crunch if no GHR machine) 2. Back Extension x 25 (no weight, squeeze every rep) 3. Reverse Crunch x60 seconds 4. ab toe touches x 50 2 rounds

Front Squat

2 x 12 @ 60 %

Lateral Band Walks

2 x 12

Barbell Jefferson Curl

2 x 12

SL Seated Calf Raise

2 x 20

Wall Sit ISO Hold

1 x 60

Foam Roll

1 x 2:00

Flying Crunches x1 min (I like the 2nd version she does better than the first) Side Plank x1 min each ( I like to elevate my feet on a box, feels more comfortable for me) Boat Hold x1min 2 rounds

Serratus Band Wall Climb

2 x 8

Bear Crawl ISO

1 x 1 @ 30

Bench Press

2 x 12 @ 60 %

(Banded) NG Chin Up

2 x 12

DB Shoulder Press

2 x 12 @ 60 %

SA DB Row

2 x 12 @ 60 %

Steady State Cardio

1 x 30:00

Core Circuit Mk III

Core Circuit Equipment needed (KB or DB for suitcase Carry) 60 seconds on: 20 seconds off Plank (can be weighted) SL Drop Bicycles DB or KB Suitcase Carry 2 rounds- 30 seconds between rounds

Band Hamstring Curl II

2 x 12

Half Kneeling Adductor Rocks

2 x 6 @ 3

Goblet SL Squat to Box

2 x 12 @ 60 %

Back Extension

2 x 12

Goblet Lateral Squat

2 x 12

DL calf raise SL Lower

2 x 10

Foam Roll

1 x 2:00

Core Circuit Mk IV

Core Circuit Equipment needed (2 different KB or DB Weights) Straight leg boat x30 seconds Flutter Kicks x60 seconds Rest 30 seconds Plank Hip Drops x45seconds Off set Farmers Carry *2 DIFFERENT WEIGHTS* x30 seconds Toe Touches x45 seconds 2 rounds-30 seconds between rounds

Serratus Band Wall Climb

2 x 8

Bear Crawl ISO

1 x 1 @ 30

DB Bench

2 x 12 @ 60 %

(Banded) NG Chin Up

2 x 12

Seated Rows

2 x 12

Barbell Savikas Press

2 x 12 @ 60 %

Foam Roll

1 x 2:00

Bear Crawl ISO

1 x 1 @ 30

Band Curl

2 x 20

Stand on band tricep extension

2 x 20

Bicep Curl Your Choice

2 x 12

Skull Crusher + Tate Press

2 x 12

Steady State Cardio

1 x 20:00