SCHEME (30 DAYS): MON – LOWER BODY Repeat 1 or 2x EXERCISE REPS LUNGE 20 REPS GOBLET SQUAT 15 REPS R/L SHORT BRIDGE 20 REPS KB SWING 15 REPS SPLIT JUMP 20 REPS KB SWING 15 REPS STATIC LUNGE 20 REPS R/L SHORT BRIDGE 20 REPS KB SWING 15 REPS SUIT-CASE DEADLIFT 10 REPS R/L JUMP SQUATS 15 REPS TUE - RECOVERY 25 MIN RUN FINISH WITH THIS CORE CIRCUIT REPEAT TWICE EXERCISE REPS SIT-UPS 1 MIN MASON TWIST 1 MIN IN AND OUTS 1 MIN FLOOR WIPERS 1 MIN PLANK HOLD 1 MIN WEN - UPPER BODY REPEAT 3X EXERCISE REPS PIKE PUSH UP 12 REPS KB PRESS 15 REPS R/L KB HIGH PULL 12 REPS R/L KB SNATCH 12 REPS R/L PUSH UP 25 REPS R/L KB FLOOR PRESS 15 REPS R/L KB ROW 15 REPS R/L CLEAN AND PRESS 12 REPS DIPS 20 REPS R/L LYING TRICEP EXTENSION 12 REPS R/L WRIST CURLS 25 REPS R/L THU - REST FRI - FULL BODY EXERCISE REPS/ROUND SNATCH 1/2/3/4/5 CLEAN 1/2/3/4/5 FRONT SQUAT 1/2/3/4/5 CLEAN AND PRESS 1/2/3/4/5 SWING(1 HANDED) 1/2/3/4/5 (DO BOTH SIDES EACH ROUND) SAT- REST