LEG LOVE

MAIN LIFT

1. Heels elevated goblet squats

4 x 12-9-6-12

Rest 90 seconds-2 minutes

Suggested filler: Band resisted dead bugs

2. Offset Bulgarian split squats
3 x 8-10 RL

Rest 60 seconds

3A. Deadlift to reverse lunge
3 x 5-10 each

3B.  Back elevated frog pumps
3 x 10-15

Rest 60 seconds

4A. Band hamstring curls
2-3 x 10-15

4B. Standing band side leg lifts
2-3 x 10-15 RL

Rest 60 seconds

FUN + FRESH CHALLENGE FINISHER

• Squat jacks

AMAP in 3-5 minutes. Rest as needed.

LOVE AT FIRST SET

MAIN LIFT

1. Neutral grip chest press

4 x 12-9-6-12

Rest 90 seconds-2 minutes

Suggested filler: bird dog

2. 3 point single arm rows
3 x 8-10  RL

Rest 60 seconds

3A. TRX chest fly
3 x 8-12

3B.  TRX T + Y combo
3 x 8-12 each

Rest 60 seconds

4A. T-spine pushups
2-3 x 5-10

4B. Bow and arrows
2-3 x 5-10 RL

Rest 60 seconds

FUN + FRESH CHALLENGE FINISHER

• Triceps dips

AMAP in 3-5 minutes. Rest as needed.

YOU SNATCHED MY HEART

Conditioning Complex

• Single side suitcase deadlift
• Single arm snatch
• Offset forward lunge
• Bent over single arm row
• Suitcase carry

Perform all the moves with the same weight, without putting it down until the end of the circuit.

3-5x per side
6-8 reps each move
Rest as needed.

HEART BEATS FASTER

AMRAP Style Circuit

• Step up to reverse lunge R
• Step up to reverse lunge L
• Pushups
• Fast feet to skater hop with balance
• 4 cross jabs to thruster
• Sumo squat to pull aparts

3-4 rounds

50:10 work:rest ratio

Rest otherwise as needed!