1st
Warm-Up - "Prep Circuit"
30 sec per exercise x 2
a. DB Alt. Bentover Rows
b. Jump Rope
c. TRX offset Lateral Squat
d. Mini band Bow & Arrow
e. OH Dowel Curtsies Lunge
f. SB Roll outs

Circuit 1
Booty Bands - 6 minutes

• Booty Band Goblet Squat 5 sec Negatives - 5
• Lateral moving Push-Ups - 4/4

Circuit 2
Box & Dumbbells - 6 minutes

• Body weight Step-Ups - 30 sec
• Box Jumps - 5

Circuit 3
Carry's & Swings - 6 minutes

• HVY Carry (R & L) - 2 x 20m each arm
• HVY Swing - 30 sec

Circuit 4
Press & Flip - 6 minutes

• DB Seated Press 5 + DB Chest Press 10
• Flip Bag - 5

2nd
Boxing Circuits
A
P1 - Quick Hands + head to body (r&l)
P2 - SB Roll Outs & Dead Bugs 5 - 10/10
P3 - 30 Sec TRX runners

B
P1 - Combos
P2 - 3/3 KB Clean + 5 squat + 7 Push-Ups
P3- Shuttle + MB Thrusters

1st
Warm-Up
ISO Holds & Full Body Mobility

​A
1/2/3/4/5 reps x 3 rounds
KB Squat
KB Swing
HR Push-Ups

​B
21-15-9
Thrusters & Kipping

​C
Chipper
100 ft lunge
10 MB Slams
25 MB Presses
50 Mountain Climbers
100 Jump Ropes

2nd
Yoga Flow

1st
Warm-Up
Mobility - BB Quad Rolling

Strength Circuits - w/Barbell (empty)
2 rounds of each group:

A
• BB Goodmornings - 10
• BB Overhead Hold - 30 Sec
• BB Bentover Rows - 15

B
• Land Mine Windshield Wipers - 30 Sec
• Landmine 1 arm Press - 30 sec/arm
• Suitcase - Tea Pots - 30 sec/side
• Suitcase Deadlift - 30 sec/side

C
• BB Clean to Push Jerk - 30 & 45 sec
• Burpee over BB - 30 & 45 sec

2nd
20 Minute Balance / Conditioning Circuit
• BOSU / Rip Stick - Paddle Board Row - 15/15
• SB / BB - Bridges - 15
• Sled Push - 40m
• TRX / DB - Power Pull w/ Press - 10/10