LEGS / CHEST / CONDITIONING
WORKOUT
Circuit A – 6 Rounds
1-3 minutes REST in between rounds
- KB Deadlift x 25 (Medium+ Weight)
- DB Goblet Squat x 6-8 (Heavy Weight)
- Standing Calf Raises x 20
- Wall Sit x 45-60 sec
Circuit B – 5 Rounds
1-3 minutes REST in between exercises or rounds
- High Band Chest Fly x 12-15
- Band Face Pull x 12-15
- Bridge 2-for-1 DB Floor Press x 10-12
- Band Triceps Pressdown x 15
Finisher – 4 Rounds
1-2 minutes REST in between exercises or rounds
- BB Burpee Deadlift Complex x 5
Using a Barbell, perform a Burpee -> Push Up -> Deadlift. All 3 movements = 1 Rep. - 600m Row or 400m Sprint (8-9 RPE)
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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