Chin-Up

MAX, 5, 5, 5

Squat Jump

4 x 5

RDL

8, 8, 6, 6, 6 @ 20, 45, 65, 65, 65 %

Chest-Supported DB Row

3 x 8

Paloff Press with Rotation

3 x 6

Band Face Pull

3 x 12

Standing Curl + Press

3 x 12

Run

Resistance Circuit 1

Complete 5 Rounds and note the total time taken. a. Goblet Squats x10 b. Hand Release Push Ups x10 c. Side Plank x20s each side d. Bodyweight Squat Jumps x10 e. Single Arm Supported Row x6 each

Triangle EMOM

Choose 3 Off-Feet cardio machines available to you (can be done with 2 if limited). Example: Rower, Bike, Ski, Assault Bike, Burpees (Reps), Squat + Overhead Press (reps) This WEEK = 5 Rounds Every New Minute: 1st Minute = Cardio 1 for cals/reps 2nd Minute = Cardio 2 for cals/reps 3rd Minute = Cardio 3 for cals/reps 4th Minute = Rest Beginner = 10-12 cals Intermediate = 12-14 cals Advanced = 15+ cals

Pogo Hops

3 x 15

Incline Bench Press

4 x 8 @ 40, 60, 65, 65 %

Bent Over DB Row

3 x 8

Half-Kneeling DB Shoulder Press

3 x 8 @ 20, 45, 65 %

Single Leg Hip Thrust

3 x 8

DB Reverse Lunge

3 x 6

Plank to Push-Up

3 x 5

Hip Series 1

2-3 Rounds a. 90 / 90 Swaps [use hands if needed] x10 each way b. Quadruped Hip CARs x10 each leg c. V-Sit and Reach x5 w/ 5s hold at end range

Thoracic Series 1

2-3 Rounds a. Needle and Thread x5 each way b. Bow and Arrow Stretch x5 each way c. Foam Roller Thoracic Extension x5 [vary roller position]

Shoulder Series 1

2-3 Rounds a. Prone Snow Angles x10 b. Kneeling Scap Push Ups x10 c. Wall Half Moons x10 each