FULL BODY – POWER
WORKOUT
MOVEMENT CIRCUIT – 6 Rounds
30 seconds of work / 10 seconds rest. Perform each exercise for 30 seconds followed by 10 seconds of rest. Rest 1-2 minutes after the completion of the last exercise in the round. Do 6 Rounds.
- Jump Rope
- Barbell Burpee Deadlift
- 3-Way Continuous Lunge (Side R -> Back R -> Side L -> Back L, etc)
- Barbell Bodyweight Skullcrushers
- Wall Balls
- Plank Body Saws
- Alternating Bicep Curls
CONDITIONING
Row Machine Tabata – 8 Rounds, 20 seconds of rowing followed by 10 seconds of rest/easy rowing (4 min total)
WARM UP
- 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.
