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.
- Alternating Split Squat Jumps
- DB Snatch (alternate sides each round)
- Incline (Plank) Mountain Climbers
- Body Clean -> Box Jump
- Elevated Pike Push Up
- Strict Knees to Elbows
CONDITIONING
Assault Bike Tabata – 8 Rounds, 20 seconds of rowing followed by 10 seconds of rest/easy rowing (4 min total)
WARM UP
- 2 min 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.
This site shares general fitness, nutrition, and health information for educational purposes only. It is not medical advice. Always consult a qualified health professional before starting any new program. Use of this content is at your own risk.