FULL-BODY STRENGTH

3 SETS ON A 12:00 CLOCK…

15 Slow DB Good Mornings

717 Single DB Around the Worlds*

1:00 Bear Crawl Hold**

* Start with DB in Goblet Hold and rotate it around head slowly in single direction until return to Goblet Hold. Each full rotation is 1 Rep.

** Also referenced as Quad Crawl Hold

FULL-BODY SPRINT WORKOUT

EMOM × 8 MINUTES

MIN 1 – :50 Alt DB Hang Snatch

MIN 2 – Moderate Cardio Push

-Rest:30-

EMOM × 4 MINUTES

MIN 1 – :50 Single DB Alt. Up-Down

MIN 2 – Hard Cardio Push

-Rest:30-

EMOM × 2 MINUTES MIN 1 – :50 DB Slides

MIN 2 – Max Effort Cardio Push

FINISHER

EMOM × 6 MINUTES

MIN 1 – :45 Heel Taps Over DB MIN 2 – :45 Slow Hollow Rocks

*Hold DB at the waist by both heads