FULL BODY – PUSH/PULL
WORKOUT
STRENGTH CIRCUIT – 6 Rounds
Light-Moderate Weight on both exercises. Rest 60-90 seconds between rounds.
- Hang Clean + Reverse Lunge + Press x 8-10 (Medium / each side)
- Band Lateral Shoulder Raise x 10 (each side)
MOVEMENT CIRCUIT #1 – 4 Rounds
- ISO Lunge Single Arm Bottoms Up Shoulder Press x 8-10 (Medium / each side)
- Banded Bent Over BB Row x 8-10 (Medium+)
- Overhead Slam Ball x 10
MOVEMENT CIRCUIT #2 – 4 Rounds
- Overhead Farmers Carry x 45 sec
- DB High Plank and Step Through (w/ Hip Flexor) x 10 ( per leg)
Stand 2 DBs up on their ends. Place a hand on each DB and keep your body in a plank position, arms straight and locked. Step through the DBs with each leg, gently activating your hamstrings, glutes and opening your hip flexors. - Band Face Pull x 10-12
- Dead Bug x 45 sec
WARM UP
- 2 Minute Row, Bike or Jump Rope
- Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
- Lunge to Scaption x 10 (each side)
- Shoulder Taps x 15
- Body Weight Squats x 15
- Scap Pull Ups x 10
DECOMPRESSION
- Child’s Pose with Reach x 30 seconds (each side)
- Band Lat Stretch x 60 seconds (each side)
- Kneeling Hip Flexor 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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