BODYWEIGHT PUMP
AMRAP x 7 MINUTES 15 Glute Bridges
10 Tuck Jumps
15 Air Squats
(Score is Rounds + Reps)

FULL-BODY SWEAT WORKOUT
EMOM x 12 MINUTES
MIN 1 – :45 DB Step-ups
MIN 2 – :45 Hand Release Push-ups MIN 3 – :45 Cardio Choice
-Rest 2:00-
AMRAP x 10 MINUTES
12 Reverse Lunges
12 Decline Push-ups*
12 Decline Plank Rotations
*Set-Up with Feet on a 2″-6″.
(Score is Round + Reps)

FINISHER
EMOM x 6 MINUTES
MIN 1 – 20 Glute Bridge-Ups MIN 2 – 20 Russian Twists

PUSH x PULL STRENGTH
EVERY 2:30 x 6 SETS
10 Slow Diamond Push-ups 12 Bent Over Rows
14 DB Slides
(Score is Weight)

PUSH x PULL WORKOUT
5 SETS FOR MAX REPS
1:30 – Alt. DB Hang Clean to Press 1:30 – Alt. V-ups
– Rest 1:00 b/t Sets- (Score is Reps)

FULL-BODY STRENGTH
EMOM x 15 MINUTES
MIN 1 – :45 DB Thrusters
MIN 2 – :45 DB Up-Downs MIN 3 – :45 Hollow Body Hold
(Score is Reps)

FULL-BODY WORKOUT
AMRAP x 10 MINUTES 10 Alt. DB Snatch
8 DB Thrusters
6 DB Burpees
-Rest 1:00-
AMRAP x 5 MINUTES 5 Alt. DB Snatch
4 DB Thrusters
3 DB Burpees
(Score is Rounds + Reps)

FINISHER
3 SETS
20 Deadbugs

20 Bird Dogs

FULL-BODY STRENGTH
E2MOM x 14 MINUTES
8 DB Sumo Romanian Deadlifts 4 DB Manmaker*
*1 Manmaker = DB Push-Up + Row (R) + Row (L) + Squat Clean.
(Score is Each Set for Time)

FULL-BODY SPRINT WORKOUT
EMOM x 8 MINUTES
MIN 1 – 15 Weighted Sit-ups
MIN 2 – :50 Cardio Choice *Light Pace*
-1:00 Rest-
EMOM x 6 MINUTES
MIN 1 – 8 DB Renegade Row
MIN 2 – :50 Cardio Choice *Moderate Pace*
-1:00 Rest-
EMOM x 4 MINUTES
MIN 1 – 20 Glute Bridge Floor Press MIN 2 – :50 Cardio Choice *Sprint Pace*
(No Measure)

FINISHER
EMOM x 6 MINUTES
MIN 1 – Glute Bridge Ups
MIN 2 – :30 Side Plank (R) / :30 Side Plank (L)

PUSH x PULL STRENGTH
5 SETS FOR MAX REPS 1:00 – DB Push Press -:30 Rest-
1:00 – DB Pull Overs -:30 Rest-
(Score is Reps)

PUSH x PULL WORKOUT
7 SETS
AMRAP x 2 MINUTES 5 Up-Downs
10 DB Push Press 20 Double Unders
-:30 Rest b/t Sets- *Pick-up where you left off (Score is Rounds + Reps)

BODYWEIGHT PUMP
5 SETS (:40 ON / :20 OFF) MVMT 1 – Glute Bridge Hold MVMT 2 – Jumping Lunges
(Score is Reps)

FULL-BODY SWEAT WORKOUT
EMOM x 24 MINUTES
MIN 1 – :50 Crossbody Mountain Climbers MIN 2 – :50 DB Seesaw Bent Over Row MIN 3 – :50 DBL DB Ground to Overhead MIN 4 – :50 “Speed” Squats
(Score is Reps)

FINISHER
EMOM x 5 MINUTES
15 Supermans + Max Plank Hold

FULL-BODY STRENGTH
3 SETS FOR QUALITY REPS 1:00 – Alt. Sit-Thrus
1:00 – Alt. V-ups
-1:00 Rest b/t Sets-
(Score is Reps)

FULL-BODY SPRINT WORKOUT
8 ROUNDS EACH, :20 ON / :10 OFF TABATA 1 – DB Push Press
TABATA 2 – DB Reverse Lunges TABATA 3 – Hollow Body Flutter Kicks
-1:00 Rest b/t Tabatas-
(Score is Reps)

FINISHER
1 SETS
1:15 Tall Plank Hold -:15 Rest-
1:15 Side Plank (R) -:15 Rest-
1:15 Side Plank (L) -:15 Rest-
1:15 Plank Rotations

PUSH x PULL STRENGTH
5 SETS ON A 12:00 CLOCK
10 DBL DB Snatch (:01 Pause Overhead) 15 Push-ups (:01 Pause at Top)
(Score is Each Set for Time)

PUSH x PULL WORKOUT
EVERY 2:30 FOR 6 SETS 20 Alt. DB Hang Snatch 15 DB Goblet Squats
(Score is Each Set for Time)