MVMT PREP
Dowel OH hip circles (ALL mvmt coming from hips - NOT low back)
Scap pull ups
Rev Lunges X 10/
Side Lunges X 10/
BW SQ X 10
Beast Rock X 8
Groiners X 7/
Axis Crawls X5/
10mins

BENCHMARKING
MAX Side Plank (ARM & TOP LEG ELEVATED) 1 min / side
MAX CTB chin up hang in 1 min
MAX mountain Climbers in 1 mins (total RepS)
6mins

PARTNERED MINI CIRCUITS

3 8min Circuits to complete FOR TIME with your Partner.
Claim a station with a BB, bench, box, ab mat & ab roller.

BREAST AND HAM (8mins)
BB bench press 15, 14, 13...1
Nordic Curl 15, 14, 13... 1
Ab Roll Out 15, 14, 13....1
increase your BB lbs as you decrease Reps

2mins off - reset rack height to knee cap keep back safe when picking up and putting down BB

BACK & QUAD (8mins)
Bent Over BB Row 15, 14, 13...1
Box Ups 15/, 14/, 13/...1/
Side Lying Ab Mat Crunch 15/, 14/, 13/...1/
increase your BB lbs as you decrease Reps

2mins off - reset rack height to collar bone

GLUTE & BOULDERS (8mins)
BB REV LUNGES 15/, 14/, 13/ ...1/
BB Push Press 15, 14, 13...1/
Box Over Burpees 15, 14, 13....1 (total reps)
increase your BB lbs as you decrease Reps
Partners start staggered, P1 @ BB rev lunge & P2 @ burpees

34mins (28min Circuit, 6mins set up & explain)