Tuesday Circuit
Great Woods Fitness & Performance – Circuit Training
Warm Up & Mobility
30 Seconds ski erg
10 Single arm KB press each side
10 KB rows each side
30 seconds Row
10 Goblet squat
10 KB swings
30 Seconds Bike
10 Goblet reverse lunges
10 Plank KB Drag thru
Conditioning
3 Stations EMOM 5 x 3 Rounds ( 15 minutes each station)
(every minute on the minute)
1:00 rest between each station
Station #1
1. 100-150m Ski erg/ Row
2. 15 Double Russian KB Swings
3. 15 Double KB push press
4. 15 Double KB Suitcase Deadlift
5. 45 second plank hold
Station #2
1. 7-12 Calorie Bike/ Row Calorie
2. 15 DB Thruster
3. 16 DB Curtsy lunge
4. 20 Leg lifts over DB
5. 12 DB Lateral raises + 12 DB front upright row
Station #3
1. 7-10 Calorie Row/ 40-60 Double under
2. 30-45 seconds hollow body hold
3. 15-20 Wall ball
4. 15 Barbell curls ( empty bar ok)
5. 15-20 Medball sit up