Day 1: The Kick-Off

Stretch It Out

5 minutes of stretching and mobility work

Fire It Up

Sprints, 12x

Circuit 1

Keep the weight at ~50-60% max and go for quick reps (as quickly as they can be done with proper form)
Perform the full stack then repeat: Beginner x2; Intermediate x3, Advanced x4

  • Dumbell Snatches, 12x alternating sides
  • Kettlebell Swings, 12x
  • Medicine Ball Rainbow Slams, 12x

Circuit 2

  • Barbell Glute Bridge, 12x
  • Dumbbell Back Flyes, 12x
  • Dumbbell Bulgarian Split Squat, 12x each side
  • Dumbbell Chest Flyes, 12x
  • Seat Knee Tucks, 12x

Bonus Round

12 minutes Striking on a BOB or Heavy Bag for precision and speed. Don’t worry about power but do stay in motion and off that center line!