Focus: Full Body - Posterior chain
Equipment - Cable Set-Up with rope attachment

1. Squat/Row - 12-15 reps
2. Walk-Out Combo - plank row/squat/squat jumps - 6-8 reps
3. Quadruped Taps - 10 ES alternating

Perform entire circuit 3 times

Focus: Full Body- Posterior chain
Equipment: Cable Set-Up with rope attachment

1. Lunge/Wide Row - 8-10 reps ES
2. ISO Lunge - 10 pulses followed by 10 sec hold *start with the leg you started with in the first exercise*
3. Anti-Rotation Cross Body Chop - 10-12 reps ES

Perform entire circuit 3...

Focus: Lower Body & (touch of) Shoulders/Upper Body
Equipment: Bench & one heavy dumbbell

*perform moves 1 & 2 on R side then 1&2 on L side
1. SL Squat to Lunge - 8-10 reps
2. Step Up to Shoulder Press - 12 reps
3. Incline Push-Up with Knee Drive - 12 reps, 3 reps per knee to chest

Perform ent...

Focus - Full Body - upper body/core & cardio power
Equipment - one set of medium/heavy dumbbells & a soft medicine ball (slam ball)

1. Renegade Row KickBack Burpee Combo - 8-10 reps
2. Ball Slams - 15-20 reps
3. Ball knee Drive/Mountain Climbers - 2 ES alternating slow, 10 ES alternating quick
...