Full Body Circuit


General Warm Up

10 min Row, Bike, Ski, Jog @ Easy Pace


2×5 Wall Sq

2×5 PVC Pipe Pass Through

2×20 Meter Over-head Lunge with PVC Pipe


EMOM (Every Minute on the minute)

  1. 5 Hang Clean, Front Squat, Push-Press
  2. 10 Cal Sprint on Bike (you can use Row or Ski here)

Minute one complete A, minute 2 complete B

30 Min


10 Knees to Elbow

5/5 Weighted Step Up @ 2×15-25 lb kettlebell or dumbells on 20”box

Super Set

5 Rounds


Cool Down

10 Min Walk, Row, Ski, Bike @ Easy Pace