Posted November 17th, 2023

Circuit One:

40 second – One Push Up + One single side row (right side) – second round do the left side – stack on each time

40 second – Swing Squat Thrusters

Cardio: Pop up lifts 20 seconds x 4

Two rounds

Circuit Two:

One row + One tricep extension – stack on each time

Walkout to lifts

Cardio: Split lunges with bicep curls

Circuit Three:

Bow & Arrow

Pike Spiders

Cardio: Lateral Lunge to squat hop (right side first round, left side second round)