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

Notes

  • Make sure you adequately warm up to Romanian deadlift. Start with a set of 10 with the bare bar, then add weight and decrease reps to 8, then begin your working sets of 4x5.

4x8 Romanian Deadlifts

4x8 Inverted Barbell Supine Rows

CIRCUIT 2

4x10 Barbell Glute Bridges

4x10/Arm Band Row + Twist

CIRCUIT 3

Alternating EMOM: 16 Minutes

Minutes 1/5/9/13: 20 (Total) Plank Plate Walkovers

Minutes 2/6/10/14: 10 Bent Over Rows (#95/65)

Minutes 3/7/11/15: 20 (Total) Lateral Line Hops

Minutes 4/8/12/16: 10 Sumo Deadlifts (#95/65)

Notes:

  • EMOM: Every minute on the minute

  • If you complete the specified reps of the movement before the minute is over, rest the remainder of the minute before starting the next movement

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

Plank Plate Walkovers

Lateral Line Hops

Bent Over Rows

Sumo Deadlifts