This is the first workout in our Work Capacity and Strength combo period.
Warm Up:
6 rounds of
6 Spider Pushups
6 Squat Jumps
6 Hip Swivels
Circuit 1
5 rounds for time of:
4 weighted Pull ups (increase weight until 4 is tough but doable)
6 Goblet squats 50 lbs
10 elevated push ups
12 seated russian twists w/ 25 lbs
Circuit 2
5 rounds for time of:
6 DB Push Press 35lbs ea
6 DB Renegade Row 35lbs ea
6 weighted situps 35lbs
6 mountian climber (12 total)
Rest 5 minutes
5 rounds (this circuit is performed briskly with no/little rest, but not as fast as possible)
5 inch worms with push up
10 inverted rows (horizontal pullup)
10 Medicine ball slams 15lbs
5 HUGs
