BARS and BANDS:  2 x 12 Min. Circuits + 5 Min. Glute/Core Transition

CIRCUIT 1:  12 Min. Yellow Bar Circuit

• 6x Yellow Bar Rows (underhand grip)

• 8x Yellow Bar Push Up Progression (4x negative not on yellow bars > hands elevated partial depth > hands elevated full depth > deficit)

• 10x (ES) Yellow Bar Lateral Barrier Jumps (over flat bar)

• 12x (ES) Yellow Bar Mountain Climbers

5 Min. Glute/Core Circuit: :30 sec @ each, 2 rounds straight through

• Bird Dog

• Bear Crawl Shoulder Taps

• Superman Hold

• Glute Bridge Raises

• Frog Bridge Ups

CIRCUIT 2:  12 Min. Band Circuit

• 6x Burpee Progression

• 8x Lateral Band Raises

• 10x (ES) Band Bicep Curls

• 12x Band Pull Aparts

ONLINE:  2 x 12 Min. Circuits + 6 Min. Glute/Core Transition

CIRCUIT 1: 12 Min.

• 6x Two Armed Hinged Row

• 8x Push Up Progression (4x negative > partial depth > full depth > deficit)

• 10x (ES) Lateral Barrier Jumps (over small stationary object)

• 12x (ES) Mountain Climbers

5 Min. Glute/Core Circuit: :30 sec @ each, 2 rounds straight through

• Bird Dog

• Bear Crawl Shoulder Taps

• Superman Hold

• Glute Bridge Raises

• Frog Bridge Ups

CIRCUIT 2:  12 Min.  (use band or substitute light dumbells/waterbottles/etc.)

• 6x Burpee Progression

• 8x Lateral Band (or light object) Raises

• 10x (ES) Banded (or light object) Bicep Curls

• 12x Band Pull Aparts (no band sub: 12x Prone T’s)