If you've been consistent with the first 3 weeks of workouts then you should be able to get through at least 3 rounds of this circuit workout with excellent form.
Primal Vitality Workout B2:
Warm-Up Circuit: 1 set of 8-10 with focus on breathing to boost mobility for workout
hip extension with arm circles (bridge) alternating leg drop and knee tuck hip pelvis integrator (10 each side) trx scapular retraction pushup
These mobility exercises are designed to prep your body for the work ahead. Doing them aligns your body and activates all the muscles you will be using so you get a great workout.
Primal Pattern Circuit: 4-5 sets of 6-8 slow and controlled reps (6-8 reps each side for single side exercises)
trx back to front balancing lunge (facing trx if beg. - see video) single arm db overhead squat sandbell lunge/pull/push (you can sub db or kb lunge row to oh press) trx rollout + tricep extension
Core Circuit: 3-4 sets of 6-8 slow controlled reps on each side making sure to keep core engaged at all times, move faster only if you can perform the exercises with excellent technique
valslide pike to saw valslide Mr. Miyagi slides (alt sides and directions each time) valslide spiderman climb (knees all the way up to outside of elbow)
Dynamic Flexibility Circuit: 1 set of 6-8 on each side focus on breathing to gradually go deeper into each stretch
twisting deep lunge to hip drop seated twist to pigeon prep
Workout Option 2: (slightly different than first 3 weeks)
Another way to do this workout is to start with the warm-up circuit then combine the remaining exercises into one giant circuit. Perform 6-8 reps of each exercise including the flexibility moves and after one giant circuit rest for 30 seconds then repeat 3 more times. This is a great option for anybody who wants a bit more intensity but longer rest periods between body parts.
Try to stay focused on your technique and don't just rush through the circuit. The goal with this workout is excellent technique and to feel all your muscles working as a unit.