I read through the workout and here are some thoughts.

For the warm up, maybe dynamic stretches such as kickers, butt kicks deep lunges w. rotations ect.

For the first circuit, you have all power and explosive except for the F/B lunge, perhaps sub out for something else, maybe box jumps?

Second Circuit, I am not sure what you were aiming for. Maybe you should do an upper body circuit, similar to the first circuit which was all lower.

Third Circuit, I really like the row to kick back idea, but think about what you row vs what you can kick back. Huge difference right? Maybe tweak the idea a little. I love the use of the ladder in there. Maybe use this time for agility and core?

That's my take and how I normally structure a workout. Oh and one more thing, have the people partner up and work together. There are a ton of exercises that people can do w. groups of 2s and 3s. I'll let that thought sit for a while and see what you can come up with. Here is one to get you started:

Lunges w. rotation TOSS! They can both do it and take turns.

Okay so today we warmed up with suicides. Then there were 3 different circuits repeated 3x each with 5 exercises (didn't fully it make through last circuit- only 2 rounds because we ran out of time). We did exercies like stair runs, lunges, kb swings, step ups, resistance band bicep curls, ring rows, pullups, star jumping jacks etc.

They have boxes/steps (not as wide/big as ours), free weights, resistance bands, jump ropes, lots of medicine balls, kb, rings... i wish they had ropes!

Here is what i was thinking-

Warm up: IDK! I want something fun but i'm not sure what to do...

Circuit 1: 45 sec for each exercise
KB swings
side-to side jumps over a barrier
front to back lunges with rotation w/ a MB
jump rope

Circuit 2:
Caterpillar (where you start standing then walk hands all the way out as far as can and come back in)
Jump lunges
TRX shoulders (I think they will let me use the TRX- i think i saw one- if not i'm thinking frontal to lateral raises? kinda boring i know)
mountain climbers

Circuit 3:
MB pushups
supermen stars
bent over row to kickback
ladder (if they have one... not sure they do) if not I need some other fun cardio one...

If time: abs circuit of bicycles, toe touches, up down plank

stretching cooldown.

Thoughts? Would reallly love your help. This kinda matches what we did today... not sure how i could make it different so that it's really unique but awesome.

Yo yo yo, I'm back in the DMV

Just seeing if you check this thang ;)

LEGS!!

Ok, so here is what Zak and I did, not much but it was enough to kick our asses.

Power Cleans
95# x 8
95# x 8
105 x 6

Romanian Deadlift (RDLs)
135# x 12 x 3 sets

Front Squat in Smith Rack
135# x 10 x 3

Heavy KB Swing to Box Jumps
30 sec ea
Paired with TRX SL Lunge (So while one person is swinging and jumping the other is lungeing)
30 sec ea.

Quad Burnout
80# x 15
80# x 15
80# x 12 --> 60# x10 --> 40# x 10 (drop pyramid set)

The cleans and RDLs and Front Squats recked us the most. Since it was a joint workout, I had to make sure to hurt him just as much as he was going to hurt me. Mission accomplished, we are both suffering!

I like sauerkraut as well, I didn't realize it was good for you though. Yippee!

More good news. Remember when I told you I closed down my Credit Card bc I didn't think I would need it and that it would only get me in more trouble? Well I applied for a new one and I got it in the mail today when I got home! Also, my vest should be delivered by weds! This is such a fun toys jam packed week! Wheels, card, vest! Yay!

I foam rolled today as well. It was near unbearable. Excruciating, but I enjoyed it...strange. My entire lowerbody was hurting, even my soleus, which cramped up bad during the TRX Lunge/Swing/Jump sequence yesterday. Oddly enough, I have to say the pain was welcomed and strangely enjoyable!

Wheels!

 And here they are on the sellers bike:

Sufficiently murdered my upper body today.

Along with not being able to walk tomorrow…. well, I just fully won’t be able to move. Killed upper body, especially chest.

I could barely wash my hair when I got home from the gym.

Good thing tomorrow is a rest day! Might need to do some yoga though to stretch out. I’m pretty sure it’s been almost 3 weeks since hitting any upper body last! I have definitely lost strength in my upper body! My legs tend to hold onto strength much better, but my upper body loses it fast.

I still kept it fairly light since I’m getting back into it, but I still felt it!

Pushup sequence (wide to narrow)

DB bench press- 20lbs/12, 25lbs/10, 25/10

3x:

Renegade row- 15lbs/10

DB chest flye- 15lbs/10

3x:

Shoulder press with rotation- 15lbs/10x, last set I could only manage 8

DB biceps curl- 10lbs/10x

3x:

Incline chest press- 15lbs (someone was using the 20’s)/10

Close grip SB pushup- 10x (had to drop to my knees, I have lost strength!)

Lateral raises-7.5lbs/10

3x:

Straight arm lat pullback (cables)

Cable triceps kickback

up-down planks… I gave up on these because my arms were shaking so bad and my upper body was DEAD. :)

Foam rolling was extremely painful today. My legs were not happy… but in an oddly good way.

Let's see...
Yesterday I just did 50 minutes on the AMT and 10 minutes on the treadmill. Then did some planking and random ab stuff to build back up:)

Today I killed my legs.

I'm pretty sure I won't be able to walk tomorrow. Actually I'm 99.9% sure. And if I can? Well then that .1% is a miracle!

I woke up today and wasn't sore (I wasn't expecting to be, all I did was some light cardio yesterday) but my body was definitely like "yeah, you actually MOVED yesterday!" 

I was kinda feeling a little sick again :/ but I hit up the gym anyway. For legs. Oh yeah.

Let me tell you, after not doing legs for 2 weeks yOU WILL FEEL IT!

After the first set of squats my quads were cramping and I was like ohhh man, this is gonna be a long workout! By the end my legs were SHAKING and I barely finished my workout. When I was walking down the stairs I had a death grip on the railing because my legs could hardly support me and they kept feeling like they were gonna give out. Best. Feeling. Ever.

10 minutes on the stairmaster

3x:

Squats- 45lbs (easing back into things) for 12

Jump squats- 30 seconds

3x:

Straight leg deadlifts- 55 lbs/10x

Sumo squats- 30lbs/10x with 5 half squats

Close stance inverted leg press- just the sled for 15/70lbs for 12/70 for 12/90lbs for 10/70 for 15 

Did 5 half presses at the end of each set and then into 15 calf raises (still keeping things light since I'm just getting back into it...)

3x:

Reverse barbell lunges to balance- 35lbs/10

Jump lunges- 10 (Because that's all I could manage!)

Hopped on the treadmill- was only gonna walk for 5-10 minutes but I was on it so I was like what the hell:

5 minute warmup

10 minute hill intervals: 7.5 incline, 1 minute running 6mph 1 minute walking repeat for 10 minutes

5 minute cooldown

FOAM ROLLED! and home for fooooood:) pulled chicken w/ avocado, 505 salsa (MY FAVORITE!!!! OMFG), saurkraut (yes, it's delicious and it's good for your tummy!), saladdd!