Warm-up
Do the following circuit twice, resting for 1 minute between
circuits. Each exercise should be performed for 20 seconds.
Bodyweight Squat
MRT Circuit
Do the following circuit 3 times, resting for 1 minute between
circuits. Each exercise should be performed for 40 seconds.
Triple Pushup (20 secs decline, 20 secs close grip, 20 secs normal)
*Come up only 90% - this will allow maximum muscle tension
MCT Circuit
Do the following circuit 3 times, resting for 1 minute between
circuits. Each exercise should be performed for 40 seconds.
Walking Lunges
DB Row
Total Body Extensions or burpees
Finisher
3 min - no rest unless necessary
bench vaults (4)
explosive pushup (4)
