FULL-BODY STRENGTH
4 SETS
AMRAP x 3 MINUTES*
8 DB Deficit Push-Ups
6 DB Hang Power Cleans 4 DB Thrusters
– Rest 1:00 –
*Pick up where you left off each round
(Score is Rounds + Reps)

FULL-BODY SPRINT WORKOUT
EMOM x 8 MINUTES
MIN 1 – :45 Cardio Choice (Moderate) MIN 2 – :45 Single DB Sumo Deadlift
– Rest 1:00 –
EMOM x 6 MINUTES
MIN 1 – :45 Cardio Choice (Hard) MIN 2 – :45 Single DB Swing
– Rest 1:00 –
EMOM x 4 MINUTES
MIN 1 – :45 Cardio Choice (Hard) MIN 2 – :45 Single DB G2OH
– Rest 1:00 –
EMOM x 2 MINUTES
MIN 1 – :45 Cardio Choice (Sprint)
MIN 2 – :45 Alt Single DB Up-Down Devil’s Press
(Score is Weight)

FINISHER
3 SETS
15 Lying DB Tricep Extensions 15 Supermans
-Rest as needed b/t sets-