Fall 2023 Quick Workouts – Strength + HIIT Time Drop

Time Drop – 45-30-20

Circuit One:

Pulse Rack Squat to Calf Raise
Small Squat hop to large squat hop
Reverse pulse lunge to thrusters
Double pulse split lunges

Circuit Two:

Lunge Chop Knee Drive Press – right side
Shuffle & Presses
Lunge Chop Knee Drive Press – left side
Skater Chops

Finisher:

Fast feet 20 seconds, burpees 20 seconds – 1 min.