COT: Remember to have grace with yourself and your family as we transition out of norms and into summer.

A warm morning and some Heavy weight work with my favorite people.

Warm up 3 min warm up, Good mornings, Quad Stretches, rib openers, arm circles, calf stretches.

All circuits are 45 sec work/15 sec rest

Circuit 1

• Renegade Row (heavy)
• Push up to pike (heavy)
• 1 ½ stiff leg deadlift (heavy)
• Bentover Row (heavy)
• Front squat to thruster (heavy)
• Burpee to DB Curl (light)
• Lateral/ Front Raise (light)
• Swing (light)
• Close Grip Situp and reach (light)

Circuit 2

• Chest press (heavy)
• 1 ½ Back Squat (heavy) – weights above shoulders laying on top of back
• Lateral lunge touchdown (heavy)
• Snatch L Side (heavy)
• Snatch R Side (heavy)
• One DB Squat to Jump Squat (Light)
• One DB Alt Fwd lunge with tricep ext (Light)
• One DB jack to Press (Light)
• Tuck Crunch (Light)

Circuit 3

• Sumo High Row (Light)
• Rotational squat to press (Light)
• Push Press (Heavy)
• Negative Push ups (heavy)
• Step Back Lunge with Wood chop (light) L
• Step Back Lunge with Wood chop (light) R
• Lateral burpee over dumbbell (light)
• Side plank hip dip R (light)
• Side plank hip dip L (light)

Circuit 4

• Sumo Squat Clean to Press (light)
• Sumo Deadlift (light)
• Alt wall sit curl (light)
• Squat Hop Burpee to curl(light)
• Tricep Kickback (light)
• Windmill R (light)
• Windmill L (light)
• High Knees (light)
• Situp and punch (light)
• Reverse crunch