PUSH x PULL STRENGTH
AMRAP x 15 MINUTES*
10 Slow Diamond Push-Ups
10 Slow DB Chest Flys
10 DB Pronated Bent Over Rows
*Focus on quality of rounds/reps over quantity.
(Score is Weight)

PUSH x PULL WORKOUT
AMRAP x 8 MINUTES
36 Double Unders
12 Single DB Front Rack Lunges* 12 DB Slides
-Rest 2:00-
AMRAP x 6 MINUTES
36 Double Unders
12 Single DB Front Rack Lunges* 12 DB Slides
*Hold DB across chest. (Score is Rounds + Reps)

FULL-BODY STRENGTH
5 SETS ON A 13:00 CLOCK…
8 Single Arm DB Sumo DL High Pull (L) 8 Single Arm DB Push Press (L)
8 Single Arm DB Sumo DL High Pull (R) 8 Single Arm DB Push Press (R)
-Rest as Needed b/t Sets-
(Score is Weight)

FULL-BODY WORKOUT
ON A 13:00 RUNNING CLOCK… 3:00 Cardio Choice
Immediately into…
AMRAP x 10 MINUTES
10 Up Down + Side Shuffle*
10 Alt. Single DB Muscle Clean + Overhead
1 Rep = 1 Up-Down + 3 Side Shuffle Steps Out + 3 Side Shuffle Steps Back
(Score is Rounds + Reps)

FULL-BODY STRENGTH
4 SETS ON A 12:00 CLOCK 3/3 Slow DB Turkish Get-Ups
(Score is Weight)

FULL-BODY SPRINT WORKOUT
ON A 4:00 RUNNING CLOCK… 20 Hand Release Push-ups 30 Single DB Swings
75 Double Unders
-1:00 Rest-
ON A 6:00 RUNNING CLOCK… 40 Hand Release Push-ups 50 Single DB Swings
100 Double Unders
-1:00 Rest-
ON AN 8:00 RUNNING CLOCK… 60 Hand Release Push-ups
70 Single DB Swings
125 Double Unders
(Score is Each Set for Time)

FINISHER
AMRAP x 5 MINUTES 20 Slow Deadbugs 20 Russian Twists*
*1Rep=L+R

PUSH x PULL STRENGTH E2MOM x 12 MINUTES 12 DB Hang Clusters
(Score is Weight)

PUSH x PULL WORKOUT
4 SETS FOR MAX REPS
1:00 – Alt. DB Power Cleans 1:00- SingleDBFloorPress* 1:00 – Single DB Flutter Kicks**
*:30 on L-Side / :30 on R-Side **Hold DB at extension above chest
-1:00 Rest b/t Sets- (Score is Reps)

BODYWEIGHT PUMP
EMOM x 8 MINUTES
MIN 1 – 12 Tuck-ups + Max Tuck Hold
MIN 2 – 12 Up-Downs + Max Push-up Plank Hold
(No Measure)

FULL-BODY SWEAT WORKOUT
AMRAP x 22 MINUTES 20DBLDBUp-Down 1:00 Plank Hold
20 DB Glute Bridge-Ups 1:00 Glute Bridge Hold 20 DB Slides
1:00 Squat Hold
(Score is Rounds + Reps)

FINISHER
EMOM x 5 MINUTES 12 Weighted Sit-Ups*
*Hold DB across chest

PUSH x PULL STRENGTH
5 SETS ON A 15:00 CLOCK 10 Slow DB Forward Raises 10 Slow Arnold Presses
10 Seesaw Bent Over Rows*
*1RepofSeesawRow=LRow+RRow
(Score is Weight)

PUSH x PULL WORKOUT
EMOM x 15 MINUTES
MIN 1 – :50 DB Sumo Deadlift High Pulls MIN 2 – :50 Alt. DB Rolling Tricep Extensions MIN 3 – :50 Mountain Climbers
(Score is Reps)

FULL-BODY STRENGTH
3 SETS FOR MAX REPS 1:15 – Alt. DB Snatch -:15 Rest-
1:15 – Weighted Sit-ups -:15 Rest-
1:15 – DB Goblet Lunge -:15 Rest-
(ScoreisReps)

FULL-BODY WORKOUT
AMRAP x 13 MINUTES
5 Single DB Devil Press (R)
5 Single DB Devil Press (L) 20 DB Goblet Reverse Lunge :30 Shuttle Run
(Score is Rounds + Reps)

FINISHER
5 SETS (:20 ON / :10 OFF) MVMT 1 – DB Hammer Curls MVMT2-DBGunHold

FULL-BODY STRENGTH
3 SETS FOR MAX REPS 1:00 – DB Sumo Deadlift 1:00 – Tuck-Ups
1:00 – Wall Sit
-No Additional Rest b/t Sets- (Score is Reps)

FULL-BODY SPRINT WORKOUT
E2MOM x 10 MINUTES
10 Tuck Jumps
20 DB Hang Power Cleans 50 Double Unders
-Rest 2:00-
E2MOM x 10 MINUTES 10 Tuck Jumps
20 Alt. DB Snatch
50 Double Unders
(Score is Each Set for Time)

FINISHER
5 SETS (:40 ON/ :20 OFF) “Long” Plank*
*In the Long Plank, place you arms as far out in front of you as you can while maintaining an active hold.

“Jules”

For Time:

Buy In: 100 Double Unders (150 Singles)

5 Rounds:

31 Kettlebell Swings 53/35

20 Goblet Squats 53/35

16 Kettlebell Sit-ups 53/35

Cash Out: 100 Double Unders (150 Singles)

OR

PUSH x PULL STRENGTH
6 SETS ON A 15:00 CLOCK 12 DB Suitcase Shrugs
12 DB Strict Press
12 Single DB Front Raise
(Score is Weight)

PUSH x PULL WORKOUT
3 SETS FOR MAX REPS 1:30 – DB Floor Press 1:30 – DB Renegade Row 1:30 – Hollow Rocks
-1:30 Rest b/t Sets- (Score is Reps)

BODYWEIGHT PUMP
AMRAP x 5 MINUTES
10 Alt. Bicycle Crunches 10 Glute Bridge-Ups
10 Leg Lifts
(Score is Rounds + Reps)

FULL-BODY SWEAT WORKOUT
EMOM x 8 MINUTES
MIN 1 – Cardio Choice
MIN 2 – AMRAP of 4 Single DB Deadlift + 4 Single DB Curls + 4 Single DB Push Press
-Rest 2:00-
AMRAP x 12 MINUTES
12 Up-Down + Tall Jump
12 Crossbody Mountain Climbers* 24 Plank Shoulder Taps
*1Rep=L+R (No Measure)

FINISHER
AMRAP x 5 MINUTES
7 DB Around the World (L) 7 DB Around the World (R) 14 Standing Skull Crushers