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