FULL BODY / POWER
WORKOUT
6 Rounds. Perform each exercise in the circuit for :20 secs then move to the next exercise. As little rest as possible between exercises, 1-2 minutes rest between rounds.
- Jump Rope
- KB Squat Swing
- Burpee Box Jump Overs
- Push Press
- Wall Balls
- TRX Body Saws
CONDITIONING
Row Machine Tabata – 8 Rounds, 20 seconds of rowing followed by 10 seconds of rest/easy rowing (4 min total)
WARM UP
- 2 Minute Row, Bike or Jump Rope
- Lunge to Scaption x 10 (each side)
- Band Pass Throughs x 15
- Band Pull Aparts x 15
- Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
- Plank Shoulder Taps x 30 sec
DECOMPRESSION
- Child’s Pose with Reach x 30 seconds (each side)
- Band Hamstring Stretch x 60 seconds (each side)
- Pigeon Stretch x 60 seconds (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
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