WARM UP

4 Rounds: 1st = 1:00, 2nd = :45, 3rd = :30, 4th = :15

• rower
• air squats
• singles
• push ups

MOBILITY

:60/60 couch stretch
:60/60 calve stretch
:60/60 banded lat stretch

STRENGTH CIRCUITS

A. Series – 4 Rounds

1st = 1:00, 2nd = :45, 3rd = :30, 4th = :15
*Clock does not start until everyone is ready at stations. Allow 1 minute rest after each round.

• alternating KB snatch (from floor)
• db lunges
• renegade rows
• bench dips
• slide board leg curls

B. Series – 30:30 x 4 Rounds:

• db thrusters
• plate sit-ups

REST 2:00

C. Series – 30:30 x 4 Rounds:

• alternating KBS
• supermans

REST 2:00

D. Series – 30:30 x 4 Rounds:

• box jumps
• burpees