Warm-up
A) 5 min Echo Bike ( 0:10 burst at start of each minute)
B) 1 Round:
10 Alternating Tempo Cossack Squats
10 Burpee Pull-ups
10 Kettlebell Swings
10 Snow Angels10 Bird Dogs
10 Push-ups
Bench Press option: Hip Thrusters
Set 1: 4 Bench Press @ 70%
Set 2: 4 Bench Press @ 75%
Set 3: 4 Bench Press @ 80%
Set 4: 4 Bench Press @ 80%
Set 5: 4 Bench Press @ 85%
every 2 Min
Circuit
30:20
1st and 2nd lap - 2 sets
3rd lap - 1 set Burn
Circling the room
-Mixture of upper body, lower body, cardio and core movements
KB squat Cleans
2 Overhead ball slam or sand bag shoulder toss to sprint
Russian twists
Landmine lunge single arm press
Bicep Curls 21's
BB Sumo Deadlift 60% 1RM
Rip 60 rows
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