Full Body Circuit

 

General Warm Up

10 min Row @ easy pace

Then:

2×5 Wall Squat

2X20 Air Squat

2×20 Meter Lunge

Then:

Set a stop watch for 10 Minutes

Every 30 seconds complete:

3 Front Squat + Clean and Press

Beginner use 45 lbs.

Intermediate use 65 lbs.

Advanced use 95 lbs.

Then:

10/10 Bulgarian Split squat 10 Rounds

3 Second Hold at the bottom of 10th rep before switching to other side

No rest

Then:

30 Second Sprint for Max Calories on Bike

10 Rounds

Then:

Cool Down

10 Min row or bike @ easy pace