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“Simmering Circuit”

Warm up

3 rounds of :30 each exercise (rotating)

Shoulder pass

Bird dog

Straight arm lay pull-down

Good morning


Workout

5 rounds of :30 each exercise (alternating)

Squats (155/115)(135/95)(115/75)

Calf raise (body weight)


5 rounds of :30 each exercise (alternating)

Ab Roller

Plank


5 rounds of :30 each exercise (alternating)

lateral band walk

DB stiff leg (with band still on


5 rounds of :30 each exercise (alternating)

Tricep push down

Bicep curl


5 rounds of :30 each exercise (alternating)

Deadlifts (155/115)(135/95)(115/75)

Rest


5 rounds of :30 each exercise (alternating)

Lat pulldowns (moderate weight)

Rest


5 rounds of :30 each exercise (alternating)

Straight arm latpulldown (moderate weight)

Rest


5 rounds of :30 each exercise (alternating)

Row (max distance)

8 seated db shoulder press (within :30)

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