Warm Up:
Cardio Machine of Choice: 5 Minutes (Easy, Warm Up Pace)
Full Body Warm Up

Circuit A: 3 Rounds
A1) Leg Extension Machine x12
A2) Seated Cable Row x12
A3) Cable Paloff Press Out x 6ea/side

Circuit B: 3 Rounds
B1) Alt. 2 Dumbbell Suitcase Reverse Lunges x6/side
B2) Lat Pulldown x12
B3) Tall Plank Shoulder Taps x12/side

Finisher: :30/:30 x 5 Rounds
Echo Bike (Goal 5-8 Calories Per Round)

Warm Up:
5 Minute Incline Treadmill Walk above 7% grade
Banded warm up
Mobility Warm Up

Circuit A: 3 Rounds
A1) Seated Machine Hamstring Curl x12
A2) Seated Lateral Press x 10
A3) 2 Dumbbell Hammer Curls x12

Circuit B: 3 Rounds
B1) Machine Chest Fly x12
B2) Machine Reverse Fly x12
B3) DB Goblet Squat x 12 (can do to a bench)

Finisher:
6-10 Sled Push Lengths on Turf (if turf is free)
Rest :30-1:30 between each

Warm Up:
Cardio Machine of Choice: 5 Minutes (Easy, Warm Up Pace)
Lower Body Foam Rolling & Mobility

Circuit A: 3 Rounds
A1) Hammer Strength Chest Supported Row x12
A2) Dumbbell Tall Plank Drags x6/side
A3) Hammer Strength Glute Drive

Circuit B: 3 Rounds
B1) Leg Press x12
B2) 2 Dumbbell Lateral Raise x12
B3) Cable Tricep Pushdown w/ Rope Attachment x12

Finisher: As Many Rounds As Possible in 5 Minutes
Ski Sprint x5 Calories
Skater Hops x10/sideS
traight Leg Sit Up x 10

Active Recovery Yoga Flow