22
Jan
Circuit Training – Sun, Jan 22
Great Woods Fitness & Performance – Circuit Training
Conditioning
3 STATIONS
Part A
EMOM 5:00 x 2
Part B
:20 on :20 off Bike row or ski ( whatever station you’re at)
REST 1:00 between stations
Metcon (No Measure)
STATION 1
1. 100-150m Ski
2. 15 Double Russian KB Swings
3. 15 Double KB Push press
4. 15 Double KB Suitcase Deadlift
5. 45 Seconds plank hold
STATION 2
1. 8-12 Calorie Bike
2. 15 DB Thruster
3. 15 DB Front rack squat
4. 20 Leg lift over DB
5. 12 DB Lateral Raises + DB Front Raises
STATION 3
1. 8-12 Calorie Row
2. 45 seconds Hollow rock or hold
3. 24 Wall ball
4. 12 DB Dual Bi curls + 12 DB Dual upright row
5. 15 GHD sit up or 15-20 Hanging knee raises