WARM UP

5-10 minutes of steady state cardio to get your heart rate up (row, run, bike, jump rope, etc.)

Add in 2-3 sets of any specific movements to warm yourself up for hinging and upper body pulling (kettlebell swings, band pull aparts, plate ground to overhead, etc.)

CIRCUIT 1

4x5 Supine Grip Bent Over Rows

4x10 Glute Bridge Walk Outs

CIRCUIT 2

4x5/Leg Single Leg Romanian Deadlifts

4x20 Superhero Raises

CIRCUIT 3

3 Rounds for Time

20 Plate Ground to Overheads (#45/25)

20 Burpees

20 Butterfly Sit Ups

Notes:

  • Complete the specified number of reps for each movement in the order listed, then return back to the top. Complete a total of 3 rounds

  • Suggested weight written as (Male/Female) - Adjust load as needed

Plate Ground to Overheads

Butterfly Sit Ups

Burpees