Welcome to day 12! Hope this day finds you nice and sore, because we got a long warm up and some pretty intense timed circuits. Overrall volume is down but intensity is higher!
Foam Roll – Front of quads, back, lats, calves
Single Leg Glute Bridge 40s per leg
Glute Bridges – 40s
Arms Overhead Squats – 40s
No Rest. Repeat everything except for the foam roll for 2 more rounds for a total of 3 rounds.
Circuit #1: Timed
– Single leg Squat to Chair x40s per leg
– Turkish Get Ups – Bottom To Sit Up Position Only x40s ea
– Push Up Position Rotations x40s total
– Tuck Jumps (1 repetition every 3 seconds) x40s
No Rest. Repeat 3 more times for a total of 4 rounds.
Circuit #2: Timed
– Ice Skaters x60s total
– Double Burpees x60s
– Stick Ups x30s
– Bird Dogs in Bear Position x 30s ea
Rest 90. Repeat 4 more times for a total of 5 rounds.
– Russian Twists in V-Sit x10 ea
– Mountain Climbers with Flexion x10ea
– Bicycles x20ea
– V Sit Ups x20
Repeat 1 more time for a total of 2 rounds.
CIRCUIT # 1