BASICS

8-10pk. DB SLRDL (TRX supported)
8-12 modified push-ups
8-10pk Half kneeling band row
3-4 sets 12 min.

12-15 KB Hiphinge/KBS
8-10 Seated DB shoulder press
3-4 sets 12 min.

12-15 Band pulldown
15-30s (Swissball) plank
3-5 sets 10 min.

Tabata: Leglifts / shoulder taps

Tabata: Band sprint

T.O.T. 1

8-10pk Double handed SLRDL
6-8 Bench press
3-4 sets 12 min.

8-10pk. KBS side-to-side
10pk Half kneeling paloff press
3-4 sets 12 min.

6-8 Kneel into squat box jumps
15 cal SkiErg/RowErg
3-5 sets 12 min.

10 Squat jumps
10 DB Row
10 DB Push-press
10 Plate hold leg lifts
AMRAP 12 min.

BASICS

8-12 Backsquat 
12-15 Push-ups (modified)
3-4 sets 12 min.

12-16 Walking lunges
8-12 Band pulldown S/A
3-4 sets 10 min.

Tabata: Alternate leglifts / Shoulder taps

8-10 S/A Kneeling shoulder press 
20 DB Russian twists
3-4 sets 10 min.

Tabata: Band sprint/Air squats

S.T.W.

Finisher: Max plank

T.O.T. 1

8-10 BB Front squat
3-4 sets 12 min 60-90s rest

8-12 Plyo push ups (1sec static) 
12-16 OH DB lunges
3-4 sets 12 min 60-90s rest

8-10 BB Push-press
150 Rope skipping
3 sets 10 min. 90s rest between sets
15 Cal choice
10 Squat jumps
15 Kneeling Slams
H/T Goblet farmer walk

 

12 min. AMRAP

Finisher: trainer