Circuit

9

By: Matthew Owen

JAN

09

Tuesday at 6:39am


Warm Up with 10 minute Cardiovascular Effort @ Easy Pace +
Foam Roller +
3x10 Air Squat +
3x10 Shoulder Dislocate +
3x10 RDL @ 2x20# DBs +
2x20m Lunge
Then
Military Press: 5-10-15-20
Goblet Squat: 10-5-20-15
DB Bench: 15-20-5-10
FSPP: 20-15-10-5
(Workout Reads in Columns!)
*Military Press @ 2x15-20#
*Goblet Squat @ 30-35# DB
*DB Bench @ 2x20-25#
*Front Squat Push Press @ 2x15# DBs
(Aim to complete the workout with little to no rest between sets, IE. For Time!)
Then
15-20 minutes of Steady State Cardiovascular Effort @ 60-70% (Running Preferred)
Then
“Cool Down”


Notes:

Caitlin

Project Deliverance, St. Louis, Missouri


Keep moving through each set. No time for rest.

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