PUSH x PULL STRENGTH
EMOM x 14 MINUTES
MIN 1 – :25 Double DB Push Press / :25 Double DB OH Hold MIN 2 – :50 Double DB Bent Over Row
(Score is Weight)

PUSH x PULL WORKOUT
ON A 3:00 CLOCK…
Max Double DB Up-Down
Into…
AMRAP x 7 MINUTES
16 Lateral Hops Over DB 8 DB Push Press
16 DB Slides
Into…
ON A 3:00 CLOCK…
Max Double DB Up-Down
(Score is Rounds + Reps)

FULL-BODY STRENGTH
5 SETS ON A 10:00 CLOCK…
10 Slow Double DB Romanian Deadlift 20 Single DB Hollow Flutter Kicks
(Score is Weight)

FULL-BODY WORKOUT
E2MOM x 16 MINUTES
1:00 Cardio Choice
Max Lunges in Remaining Time
-No Additional Rest b/t Sets-
(Score is Reps)

FINISHER
5 SETS
:30 Bicycle Crunches :30 Glute Bridge Hold

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-

PUSH x PULL STRENGTH
4 SETS FOR QUALITY
10/10 Bulgarian Split Squats 20 Alt. Russian DB Swings*
-Time Cap 12:00-
*Switch hands at eye-level
(Score is Weight)

PUSH x PULL WORKOUT
AMRAP x 12 MINUTES 10 Single DB G2OH
10 DB Goblet Squats
10 Alt DB Muscle Cleans 10 DB Goblet Squats
10 Alt DB Snatches 10 DB Goblet Squats
(Score is Rounds + Reps)

BODYWEIGHT PUMP
EMOM x 10 MINUTES
MIN 1 – :45 Pike Shoulder Taps MIN 2 – :45 Tuck-Ups or V-Ups
(Score is Reps)

FULL-BODY SWEAT WORKOUT
EMOM x 20 MINUTES
MIN 1 – :45 Cardio Choice MIN 2 – :45 Alt Sit-Thrus MIN 3 – :45 Double Unders MIN4-:45BoxDips
(No Measure)

FINISHER
5 SETS (:20 ON / :10 OFF)
MVMT 1 – DB Hammer Curls
MVMT 2 – DB Seesaw Upright Rows

PUSH x PULL STRENGTH
5 SETS ON A 15:00 CLOCK… 10/10 Half Kneeling Arnold Press 10 DB Bent Over Row
(Score is Weight)

PUSH x PULL WORKOUT
AMRAP x 7 MINUTES
20 Single DB Floor Press 16 Weighted Sit-ups
10 Up-Down over DB
-Rest 1:00-
AMRAP x 7 MINUTES
20 Single DB Floor Press 16 Weighted Sit-ups
10 Up-Down over DB
(Score is Rounds + Reps)

FULL-BODY STRENGTH
EMOM x 12 MINUTES
MIN 1 – :25 Single Leg Romanian Deadlift (R) / :25 Single Leg Romanian Deadlift (L)*
MIN 2 – :45 Single DB Good Mornings
MIN 3 – :45 DB Slides
*Option to hold Single DB or Unweighted
(Score is Weight)

FULL-BODY WORKOUT
EVERY 3:00 x 5 SETS
20 Alt DB Hang Snatches
20 Box Step-ups
Max Shuttle Run in Remaining Time
-No Rest b/t Sets-
(Score is Reps)

FINISHER
EMOM x 5 MINUTES
30 Russian Twists + Max Tuck Hold

FULL-BODY STRENGTH
4 SETS ON A 12:00 CLOCK… 8 DB Manmakers
24 Alt V-Ups
-Rest As Needed b/t Sets-
(Score is Weight)

FULL-BODY SPRINT WORKOUT
3 SETS FOR MAX REPS
1:00 -Single DB Push Press
1:00 – Single DB Sumo Deadlift High Pull 1:00 – Box Step-Ups
1:00 – Mountain Climbers
1:00 – Single DB Bicep Curl
-Rest 1:00 b/t Sets-
(Score is Reps)

FINISHER
ON A 5:00 RUNNING CLOCK… 3:00 Max Weighted Deadbugs
Immediately into…
2:00 of Max Russian Twists

PUSH x PULL STRENGTH
4 SETS
AMRAP x 3 MINUTES 12 DB Goblet Squats 12 Single DB G2OH
-Rest 1:00 b/t Sets-
(Score is Weight)

PUSH x PULL WORKOUT
EVERY 4:00 x 4 SETS
30 Double Unders
20 DB Goblet Lunges
20 Alt DB Hang Snatches 30 Double Unders
Max Plank Hold in remaining time -No Additional Rest b/t Sets- (Score is Weight)

BODYWEIGHT PUMP
6 SETS (:20 ON / :10 OFF)
MOVT 1 – Double Unders (or Jumping Jacks) MOVT 2 – Max Lunges
(Score is Reps)

FULL-BODY SWEAT WORKOUT
E2MOM x 10 MINUTES 1:00 Cardio Choice
16 Box Step Ups
Into…
E2MOM x 10 MINUTES
10 Burpees + Extra Push-up Max Cardio in Remaining Time
(No Measure)

FINISHER
NOT FOR TIME* 40 Floor Press 40 Bicep Curls 40 Leg Lifts
40 Skull Crushers
*Break up in any order or in any combination in sets/reps.