“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)