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The Spring Loaded Circuit

Full BodyLegsShouldersCardioHamstrings

This is a high-intensity RFT (Rounds For Time) workout designed to hit your full body with a focus on explosive movements and muscular endurance. Aim for a consistent, strong pace throughout all rounds, but don't be afraid to break up the burpees early if needed to maintain form. Focus on a quick transition between exercises to maximize your work time.

3 rounds of:

1. Squats 20 reps
2. Burpees 10 reps
3. Shoulder Press 15 reps
4. High Knees 45s
5. Romanian Dead Lift 15 reps
6. Step Back Lunge L 10 reps
7. Step Back Lunge R 10 reps

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