Image9Workout for 9-28-2015
Music: Grand Funk Railroad
T-Shirt: Spiderman

Exhausting circuit using a plate or a Prowler.
Essentially doing a few exercises and throwing
the plate or Prowler in between.
Makes for some great athletic conditioning!

First: Circuit 1 with Plate or Prowler Push

13 Stations, 10 Reps Each StationImage1

Prowler Push Down and Back
Plate Push

DB Laterals
DB Presses
Double KB Clean
BB PressImage7

Band Squat Press
Feet On Chair Pushups
Inverted Rows on Rings
Plate Upright Rows
Tube Laterals

Inverted Rows
Keg Press
Push Ups on Chair Feet Elevated
Burpee Jump on TireImage3

Second: Circuit 1 with Plate or Prowler Push

13 Stations, 14 Reps Each Station

Down and Back 2 x
Prowler Push
Plate Push

DB LateralsImage14
DB Presses
Double KB Clean
BB Press

Band Squat Press
Feet On Chair Pushups
Inverted Rows on Rings
Plate Upright Rows
Tube Laterals

Inverted RowsImage11
Keg Press
Push Ups on Chair Feet Elevated
Burpee Jump on Tire

Third: Circuit 2 with Plate or Prowler Push

Changed up some of the exercises for Circuit 2.

13 Stations, 10 Reps Each StationImage3

Down and Back:
Prowler Push
Plate Push

KB Swings
BB Curls
DB Curls
DB Triceps Extensions

Tube CurlsImage4
Band Curls
Chair Dips
Push Ups on Rings
Plate Swings

Inverted Rows Underhand Grip
Keg Pushes
Dips on Chair Feet Elevated
Burpee Jump on Tire

Fourth: Circuit 2 with Plate or Prowler PushImage15

13 Stations, 14 Reps Each Station

Down and Back 2x
Prowler Push
Plate Push

KB Swings
BB Curls
DB Curls
DB Triceps Extensions

Tube CurlsImage12
Band Curls
Chair Dips
Push Ups on Rings
Plate Swings

Inverted Rows Underhand Grip
Keg Pushes
Dips on Chair Feet Elevated
Burpee Jump on Tire

Video:

 

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