Warm Up
- 2 Minute Row or Jump Rope
- Band Pass Throughs x 10
- Lateral Band Walk x 15 (each Side)
- Lunge to Scaption x 10 (each side)
- Inch Worm Push Up x 10
- Pike Hold to Deep Squat x 10
Workout
3 Supersets of 10 Reps. Complete each superset three (3) times. No rest between exercises in the superset, 90-120 seconds rest between supersets.
- Superset (circuit)
- 800m Row / 15c Ride / .5 mile Jog
- Wall Balls
Alt: Heel Elevated Bodyweight Squat - Shoulder Tap -> Push Up
- Arm Bar (:30s each side)
- Single Leg Reach
- Plank Saw
- Leg Lowers
- Dead Bug
Cool Down
- Kneeling Hip Flexor Stretch x 30 seconds (each side)
- Band Hamstring Stretch x 60 seconds (each side)
- Pigeon Stretch x 30 seconds –> Pigeon Stretch w/ T-Frame x 5 (each side)
- Spider Lunge x 30 seconds –> Spider Lunge w/ T-Frame x 5 (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
Warm Up
- 2 Minute Row or Jump Rope
- Band Pass Throughs x 10
- Lateral Band Walk x 15 (each Side)
- Lunge to Scaption x 10 (each side)
- Inch Worm Push Up x 10
- Pike Hold to Deep Squat x 10
Workout
4 Supersets of 12 Reps. Complete each superset three (3) times. No rest between exercises in the superset, 90-120 seconds rest between supersets.
- Superset (circuit)
- 800m Row / 15c Ride / .5 mile Jog
- Wall Balls
Alt: Heel Elevated Bodyweight Squat - Shoulder Tap -> Push Up
- Arm Bar (:30s each side)
- Single Leg Reach
- Plank Saw
- Leg Lowers
- Dead Bug
Cool Down
- Kneeling Hip Flexor Stretch x 30 seconds (each side)
- Band Hamstring Stretch x 60 seconds (each side)
- Pigeon Stretch x 30 seconds –> Pigeon Stretch w/ T-Frame x 5 (each side)
- Spider Lunge x 30 seconds –> Spider Lunge w/ T-Frame x 5 (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
Warm Up
- 2 Minute Row or Jump Rope
- Band Pass Throughs x 10
- Lateral Band Walk x 15 (each Side)
- Lunge to Scaption x 10 (each side)
- Inch Worm Push Up x 10
- Pike Hold to Deep Squat x 10
Workout
3 Supersets of 10 Reps. Complete each superset three (3) times. No rest between exercises in the superset, 90-120 seconds rest between supersets.
- Superset (circuit)
- 800m Row / 15c Ride / .5 mile Jog
- Wall Balls
Alt: Heel Elevated Bodyweight Squat - Shoulder Tap -> Push Up
- Arm Bar (:60s each side)
- Single Leg Reach
Use unstable surface. - Plank Saw
- Leg Lowers
- Dead Bug
Cool Down
- Kneeling Hip Flexor Stretch x 30 seconds (each side)
- Band Hamstring Stretch x 60 seconds (each side)
- Pigeon Stretch x 30 seconds –> Pigeon Stretch w/ T-Frame x 5 (each side)
- Spider Lunge x 30 seconds –> Spider Lunge w/ T-Frame x 5 (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
Warm Up
- 2 Minute Row or Jump Rope
- Band Pass Throughs x 10
- Lateral Band Walk x 15 (each Side)
- Lunge to Scaption x 10 (each side)
- Inch Worm Push Up x 10
- Pike Hold to Deep Squat x 10
Workout
4 Supersets of 12 Reps. Complete each superset four (4) times. No rest between exercises in the superset, 90-120 seconds rest between supersets.
- Superset (circuit)
- 800m Row / 15c Ride / .5 mile Jog
- Wall Balls
Alt: Heel Elevated Bodyweight Squat - Shoulder Tap -> Push Up
- Arm Bar (:60s each side)
- Single Leg Reach
Use unstable surface. - Plank Saw
- Leg Lowers
- Dead Bug
Cool Down
- Kneeling Hip Flexor Stretch x 30 seconds (each side)
- Band Hamstring Stretch x 60 seconds (each side)
- Pigeon Stretch x 30 seconds –> Pigeon Stretch w/ T-Frame x 5 (each side)
- Spider Lunge x 30 seconds –> Spider Lunge w/ T-Frame x 5 (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
