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 lower body and upper body pushing (goblet squats, band overhead press, lunges, etc.)

CIRCUIT 1

Notes

  • Make sure you adequately warm up to back rack Bulgarian split squat. Start with a set of 10 per leg with the bare bar, then add weight and decrease reps to 8 per leg, then begin your working sets of 4x5 per leg.

4x5/Leg Back Rack Bulgarian Split Squats

4x10 Push Ups

CIRCUIT 2

Notes

  • Make sure you adequately warm up to strict press. 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.

4x5 Strict Press

4x15 Jump Squats

CIRCUIT 3

Alternating TABATA

Double Lunge (L)

Double Lunge (R)

TABATA

Hand Release Push Ups

Notes

  • TABATA: 8 rounds of 00:20 of work and 00:10 of rest. Alternate movements every 00:20 working round on Alternating TABATA

  • Rest for 2 minutes between Alternating TABATA and TABATA

Double Lunge

Hand Release Push Ups