Total recall

1 leg Deadlift
Db Curl +thruster
Duck squat to kneel
Triceps kick back
X 2

Decline plank +step off
Renegate row
Sit out
Decline pushups
Peacock on the bench

"Leg oriented" circuit

Jump lunges
Plank with feet on the ball,  Alternating feet step off the ball.
Pistol squat
Triceps extension
Deadlift
Swing

8 reps,  no rest,  2 rounds

Finisher 3 min:
Bench press
Full body extension

Mike's sweet 16

16 min workout.

Shuttle x6
Renegate row x6
Jump and stick x6
Explosive pushups +triple pushups x6
Alternating diagonal lunge x6
X-mounain climber x6/ side

Finisher
Total body extension 30 sec on, 30 sec off
5 rounds

Mike's daily

1 min each exercise,  1 min rest after circuit,  5 rounds

Double unders
Burpees
KB front squat
KB swing
High pull

Weight circuit 5 x 5

Wide squat 20 reps

Lower half burpee 20

Overhead push 20

Bicep curl 10

V-up 10

Rinse and repeat 5 times.

Source: https://www.youtube.com/watch?v=_kLrvf-J_fU 

Brutal "Finisher Stack" workout

This routine is borrowed from Mike Whitfield, with my slight modifications. Enjoy!

Finisher #1 - Lower Body (x 3)

 

Bulgarian Jump Squats or Bulgarian Squats (8/side)

Bodysaw (10)

Alternating Reverse Lunge (8/side)

 

Finisher # 2 - Upper Body (5 min, rest only when need to)

 

Chin-ups or Inverted Row or Strap Row (10)

Decline Pushups (10)

Bench peacock (10 sec hold) 

Finisher #3 - Abs

Renegade Row (20 secs), rest 10 secs - 4 rounds

Alternating Bodyweight Chops (20 secs), rest 10 secs - 6 rounds

Spiderman Climb (20 secs), rest 10 secs - 4 rounds

 

Evil one

Warm-up

Do the following circuit twice, resting for 1 minute between 

circuits.  Each exercise should be performed for 20 seconds.

 

Prisoner Lunge

Offset Pushups

Bodyweight Squat

Cross Body Mountain Climbers

 

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)

*90% Split Squat (40 secs ea leg)

Cross Body Mountain Climbers

 

*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

Spiderman Pushups

DB Row

Total Body Extensions or burpees

 

Finisher

3 min - no rest unless necessary

bench vaults (4)

explosive pushup (4)

db swings (4/side)


*** Source: Mike Whitfield