Yo! Due to an injury, I'm unable to film this workout. I uploaded a video of the programming image (there is also a downloadable PDF) to allow for questions and post-workout reports in the comments section underneath this video. If you've been with us all year, you should be familiar with all of the moves.

For the CONTINUOUS WORK CIRCUITS, set a 20-minute countdown clock and aim to complete 1 round every 2 minutes. A good goal is to get each round done in 90 seconds so you have 30 seconds of rest between rounds. This could also be called an EOMOM: Every Other Minute On-the Minute. So you could even create 10 rounds of 2-minute intervals using an app like SECONDS PRO or TABATA PRO.

OPTIONAL STARTER: Single-Arm Carries Complex

Option A- Heavier Suitcase Carries (Hip-Level): Switch sides every minute for 10 straight minutes

Option B- Lighter Overhead Carries: Switch sides every minute for 10 straight minutes

CONTINUOUS WORK CIRCUIT 1: 20 Minutes

- 10 Skater Jumps (5/side)
- 10 Band Pushups
- 10 Kettlebell Swings (or DB Skier Swings)
- 10 Med Ball Slams
- That's 1 Round. Perform AMRAP (As Many Rounds As Possible) in 20 Minutes.

CONTINUOUS WORK CIRCUIT 2: 20 Minutes

- 10 Bulgarian Split Squats (5/side)
- 10 DB Hang Cleans
- 10 DB Box Thrusters
- 10 Box Squat Jumps
- That's 1 Round. Perform AMRAP (As Many Rounds As Possible) in 20 Minutes.

A HANG CLEAN is essentially a power curl where you hold the weights outside of your legs and use triple extension of the ankles, knees & hips to pull the weights to shoulder-level (or the rack position). A BOX THRUSTER is a box squat to overhead press. The box height should be set so with your thighs about parallel to the floor.

OPTIONAL FINISHER: 10/10 Lower Body Complex

Option A: Mix between 10 alternating stepups and 10 alternating stepup jumps. Repeat for 5-10 straight minutes, rest/pausing as needed.

Option B: Mix between 10 alternating lunges and 10 alternating lunge jumps. Repeat for 5-10 straight minutes, rest/pausing as needed.

GET SOME GAINZZZ!

Much Love,
BJG