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Dynamic Cross Training Workout Routine – Functional Training Exercises


Intermediate Difficulty
intermediate workout
Coach Kozak’s cross training workout will work your total body. This functional training exercises will help you lose fat and gain lean muscle at the same time.

Perform each exercise at high intensity for the prescribed sets and repetitions.

Split Jumps or Scissor Jumps 5 x 12
Push-up + Alternating Arm and Leg Raise 5 x 12
Sumo Deadlift + Shoulder Press 5 x 8
TRX or Barbell Inverted Pull-ups 5 x 8
Forward / Back Hops 5 x 15 seconds
Lateral Hops 5 x 15 seconds