FULL-BODY STRENGTH
EMOM x 16 MINUTES
MIN 1 – :25 Single DB Strict Press / :25 Single DB OH Hold
MIN 2 – :50 Single DB Hollow Flutter Kicks
MIN 3 – :25 Single DB Renegade Row (R) / :25 Single DB Renegade Row (L)*
MIN 4 – :50 Deadbugs
*Single DB Renegade Row = Push-Up + Row (R) for :25, then switch
(Score is Weight)

FULL-BODY SPRINT WORKOUT
3 SETS FOR MAX REPS
1:00 – Burpees
1:00 – DB Seesaw Bent Over Row
1:00 – :30 Single Arm DB Push Press (R) / :30 Single Arm DB Push Press (L)
-Rest 1:00 b/t Sets-
(Score is Reps)

FINISHER
3 SETS
15 Lying DB Tricep Extensions 15 Supermans
-Rest as Needed b/t Sets-