Below is a full workout @juannit_247 created for his @onnitacademy Barbell Class. This entire workout should be done in less than an hour.
Repeat each circuit for 3 rounds, break for a min and move onto the next circuit.
Circuit 1: - RDL x10
- Push ups (30 sec)
Circuit 1: - Front Squat x 10 - Shin box (30 sec)
Circuit 1: - Alternating Forward Lunges x 10 each leg
- Bear squat (30 sec)
Circuit 1: - BACK SQUAT x10
- Sit thrus (30 sec)
Circuit 1: - Alternating Reverse Lunges x 10 each leg
- Frog Push ups (30 sec)
Put the entire complex together - RDL x5
- Front Squat x5
- Alternating Forward Lunges x5
- Back Squat x 5
- Alternating Reverse Lunges x 5 each leg
Finish off with ab work and decompression.