FULL BODY
WORKOUT
Perform all exercises in each circuit for the prescribed number of rounds, before moving on to the next circuit. 60-90 seconds rest in between rounds.
CIRCUIT 1 – 3 Rounds
- 3-min Run / 15c Ride (8-9 RPE)
- Feet Elevated Rope Climb x Max
- Single Arm Overhead Farmers Carry x 45 seconds (each side)
CIRCUIT 2 – 4 Rounds
- Loaded Push Ups x 10
- Chaos BB Bicep Curls x 10
- Half Kneeling Single Arm Bottoms Up KB Press x 10
- Eccentric Band Triceps Pushdown x 10
- Band Resisted Single Leg RDL x 10 (each side)
CORE – 6-20-10
6 SETS / 20 seconds of work / 10 seconds rest. Perform exercise 1 for 20 seconds followed by 10 seconds of rest. Perform exercise 2 for 20 seconds followed by 10 seconds of rest. Repeat for 6 sets, then move to the next 2 exercises.
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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