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4 Rounds of:
x15 Seated row [flat band]
x20 Monster walk (5-5-5-5) [flat band]
x15 Chest press [flat band]
x20 Alternate banded Dead bug [flat band]
Rest: 1' between rounds
4 Rounds of:
x15 Glute kick (Left) [loop band]
x15 Row [flat band]
x15 Glute kick (Right) [loop band]
x15 Chest fly [flat band]
x15 Squat [loop band]
No scheduled rest
4 Rounds:
20'' WORK : 10'' REST
Exercises:
Squats (Max reps in 20'') [loop band]
Banded push ups (Max reps in 20'') [flat band]
5 Rounds of:
x30 Alternate side step squat [loop band]
x20 Spiderman mountain climber [loop band]
x10'' Banded hollow hold [flat band]
No scheduled rest
4 Rounds of:
x10 Bicep curl [flat band]
x10 Bent over row [flat band]
x15 Squats [loop band]
x20 Mountain climbers [loop band]
No scheduled rest
5 Rounds of:
x10 Push ups (scaled)
x10 Box squat [loop band]
No scheduled rest
Single round circuit - For time:
x60 Alternating reverse lunge
x50 Mountain climbers [loop band]
x40 Squats [loop band]
x30 Seated row [flat band]
x20 Alternating toe touch
x10 Burpees
No scheduled rest
6 Rounds of:
x20 Squat side to side walk [loop band]
x10 Side to side plank
No scheduled rest
1-2-3-4-5-6-7-8-9-10 Reps of:
Push ups (on knees)
Alternate reverse lunges
Seated band rows [flat band]
No scheduled rest