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 front rack reverse lunge. Start with a set of 14 per leg with the bare bar, then add weight and decrease reps to 10 per leg, then begin your working sets of 4x6 per leg.

4x6/Leg Front Rack Reverse Lunge

4x15 Upright Band Rows

CIRCUIT 2

Notes:

  • Make sure you adequately warm up to push jerk. Start with a set of 10 with the bare bar, then add weight and decrease reps to 7, then begin your working sets of 4x4

4x4 Push Jerk

4x10/Leg Step Ups

CIRCUIT 3

5 Rounds for Time

5 Back Squats (#115/85)

5 Push Press (#115/85)

5 Front Squats (#115/85)

5 Push Press (#115/85)

Notes:

  • Complete the specified number of reps for each movement in the order listed, then return back to the top. Complete a total of 5 rounds

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

Back Squats

Front Squats

Push Press