9/29/23 circuit
warm up
10 minute mixed cardio 70-80%
Circuit 1
AMRAP7
10 bosu squats
10 bosu knee tucks
10 bosu floor to overheads
Rest 3 minutes
Circuit 2
AMRAP7
10 dips
10 barbell curls
10 rear delt flys
10 (5/5) lateral lunges
warm up
10 minute mixed cardio 70-80%
Circuit 1
AMRAP7
10 bosu squats
10 bosu knee tucks
10 bosu floor to overheads
Rest 3 minutes
Circuit 2
AMRAP7
10 dips
10 barbell curls
10 rear delt flys
10 (5/5) lateral lunges
Warm up 1 minute handstand hold 10 pvc pass throughs 10 pvc overhead squats 10 v ups with a pvc pipe (toes to pipe) Strength Strict press-Build a heavy 2 Conditioning 5 rounds for time 12 minute cap 5
Warm up 1 minute row 30/30 second side plank Then 5 rounds 1 wall walk 3 hang squat cleans (start with an empty bar and increase weight each round) 5 strict toes to bar Strength Power clean -build a h