FULL BODY
WORKOUT
Circuit A – 5 Rounds
2-3 minutes REST in between rounds
- BB or Trap Bar Deadlift x 8
- Suspension Forward Overhead Lunge
Alt: Banded Overhead Forward Lunge x 10 (each side)
Circuit B – 5 Rounds
2-3 minutes REST in between rounds
- Alternating DB Bicep Curls x 60 sec (continuous)
- Elbow Plank with Reach x 10 (each side)
- Superman Low Back Extension x 10
Finisher – 2-3 Rounds
Complete as many rounds as possible (AMRAP) of the following exercises in 90 seconds. That is one round.
- Battle Rope Single Arm Waves x 10 each side
Alt: Alternating Single Arm Band Pulldown - Burpees x 5
WARM UP
- 2-3 Minute Row or Bike Ride
- Band Pass Throughs x 15
- Lateral Band Walk x 15 (each Side)
- Lunge with Scaption x 10 (each side)
- Inch Worm Push Ups x 10
- Spider Lunge to T-Spine Rotation x 10 (each side)
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)
- Kneeling Hip Flexor 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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