Progressive run

Morning run around neighborhood

Full Body PUSH

Full Body PULL

10 min Core Strength with Ben Alldis

Circuit training - back, ham/glute, bicep 
HIIT AMRAP and Core AMRAP to finish

Warm up - 4 min
1. Cat cow
2. Bird dog 
3. Down dog / up dog 
4. Superhuman
5. World’s greatest
6. Cossack
7. Good morning
8. Squat

60 rest

Circuit 1 - 4x - 8 min
1. Lat pull down
2. Rear lunge
3. Bicep curl

60 rest

Circuit 2 - 4x - 8 min
1. Seated row
2. RDL
3. Cable curl

60 rest

Circuit 3 - 4x - 8 min
1. Upright row
2. Bridge
3. Hammer curl

60 rest

Circuit 4 - 4x - 8 min
1. Renegade row
2. Single leg dead lift right
3. Single leg dead lift left

120 rest

AMRAP - 3x - 6 min
1. Wood chop
2. Mountain climber 
3. Skater 
4. Burpee

60 rest

AMRAP - 2x - 6 min
1. Tuck up 
2. Leg lift 
3. Russian twist 
4. Crunch 
5. Bicycle
6. Plank

STRETCH - 5 min
1. Child’s pose
2. Down dog
3. Pigeon left
4. Pigeon right
5. Twist left
6. Twist right
7. Low lunge left
8. Low lunge right
9. Hero pose
10. Sun salutations

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Noah Gallico

Full Body PULL

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Progressive run

Morning run around neighborhood

Full Body PUSH

Full Body PULL

10 min Core Strength with Ben Alldis

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