PUSH x PULL STRENGTH
EMOM x 15 MINUTES
MIN 1 – :45 DB Pullovers
MIN 2 – :45 Close Grip Floor Press MIN 3 – :45 Plank
(Score is Weight)

PUSH x PULL WORKOUT
5 SETS
AMRAP x 3 MINUTES 1 DB Thruster
2 DB Push Press
3 DB Bent Over Rows
-Rest 1:00 b/t Sets- (Score is Rounds + Reps)

FULL-BODY STRENGTH
4 SETS FOR QUALITY
12/12 Single DB Crossbody Romanian Deadlifts 20 Alt Cossack Squats
-12:00 Time Cap-
(Score is Weight)

FULL-BODY WORKOUT
3 SETS FOR MAX REPS
1:30 – Max Alt Single DB Up-Downs -Rest :30-
1:30 – Cardio Choice
-Rest :30-
1:30 – Max Weighted Sit-Ups
-Rest :30-
(Score is Reps)

FINISHER
5 SETS
:30 Flutter Kicks
:30 Superman Hold -Rest as Needed b/t Sets-

FULL-BODY STRENGTH
5 SETS ON A 15:00 CLOCK…
8/8 Slow DB Supported Bent Over Row 8/8 Slow DB Single Arm Floor Press
16 Alt Plank Rows*
*In the top of a Push-Up, alternate Row (R) + Row (L) -Rest As Needed b/t Sets-
(Score is Weight)

FULL-BODY SPRINT WORKOUT
ON A 8:00 CLOCK…
2:00 Cardio Choice
40 Crossbody Mountain Climbers 30 DB Toe Taps
20 Squat Thrusts
Max Plank Hold in Remaining Time
-Rest 2:00-
ON A 8:00 CLOCK… 2:00 Cardio Choice 20 Squat Thrusts 30 DB Toe Taps
40 Crossbody Mountain Climbers Max Plank Hold in Remaining Time
(Score is Max Plank Time)

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

PUSH x PULL STRENGTH
E2MOM x 10 MINUTES
12 DB Hang Power Cleans 12 DB Front Squats
(Score is Weight)

PUSH x PULL WORKOUT
5 SETS
AMRAP x 3 MINUTES*
12 Alt Single DB Up-Downs
20 DB Slides
Max Double Unders in Remaining Time
-Rest 1:00 b/t Sets-
*Start From the Top w/ Each AMRAP (Score is Rounds + Reps)

BODYWEIGHT PUMP
AMRAP x 4 MINUTES
10 Hand Release Push-Ups 12 Hollow Rocks
14 Cossack Squats
-Rest 1:00-
AMRAP x 4 MINUTES
10 Hand Release Push-Ups 12 Hollow Rocks
14 Cossack Squats
(Score is Rounds + Reps)

FULL-BODY SWEAT WORKOUT
EMOM x 21 MINUTES
MIN 1 – :50 Max Alt Reverse Lunges
MIN 2 – :50 Max Controlled Sit-Ups
MIN 3 – :50 Max Single DB Russian Swings
(Score is Reps)

FINISHER
EMOM x 5 MINUTES
15 Supermans + Max Plank Hold

PUSH x PULL STRENGTH
4 SETS ON A 12:00 CLOCK…
10/10 Half-Kneeling DB Arnold Press 12 Slow DB Romanian Deadlift
-Rest As Needed b/t Sets-
(Score is Weight)

PUSH x PULL WORKOUT
AMRAP x 3 MINUTES Max DB Renegade Row
-Rest 1:00-
4 SETS FOR MAX REPS
1:00 – Max Single DB Push Press*
1:00 – Max Double DB Hang Power Clean
-Rest 1:00-
AMRAP x 3 MINUTES Max Renegade Row
*Hold DB Across Chest
(Score is Total Renegade Rows)

FULL-BODY STRENGTH
3 SETS FOR MAX REPS
1:00 – DB Goblet Step-Up
1:00 – :30 Slow DB Split Squat (R) + :30 Slow DB Split Squat (L)* 1:00 – DB Quad Crawl*
-Rest 1:00 b/t Sets-
*Use two DBs for Split Squats and DB Quad Crawl
(Score is Reps)

FULL-BODY WORKOUT
EMOM x 16 MINUTES
MIN 1 – :45 Max Devil’s Press
MIN 2 – :45 Plank
MIN 3 – :45 Max DB Hollow Flutter Kicks MIN 4 – :45 Cardio Choice
(Score is Reps)

FINISHER
5 SETS (:20 on/:10 off) MVMT 1 – V-ups
MVMT 2 – Hollow Hold

FULL-BODY STRENGTH
5 SETS ON A 10:00 CLOCK…
12/12 Single Leg DB Romanian Deadlift 10 DB Deficit Push-Ups
(Score is Weight)

FULL-BODY SPRINT WORKOUT
EMOM x 6 MINUTES
MIN 1 – :25 Up-Down + Mountain Climber/ :25 Plank MIN 2 – :50 Max Alt DB Snatches
– Rest 1:00 –
EMOM x 4 MINUTES
MIN 1 – :25 Burpees + Extra Push-Up / :25 Plank MIN 2 – :50 Max Alt DB Snatches
– Rest 1:00 –
EMOM x 2 MINUTES
MIN 1 – :50 Burpees
MIN 2 – :50 Max Alt DB Snatches
(Score is Reps)

FINISHER
3 SETS
15 Lying DB Tricep Extensions 15 Supermans
-Rest as needed b/t sets-

PUSH x PULL STRENGTH
EVERY 3:00 x 4 SETS
10 Alt Single Arm DB Hang Snatch 10 Single DB Push Press*
*Hold DB across chest
(Score is Weight)

PUSH x PULL WORKOUT
EVERY 3:00 x 6 SETS
1:00 Cardio Choice
20 Alt Single DB Russian Swings* Max Box Dips in Remaining Time
*Perform Single Arm DB Swing, alternating arms for each swing- option touseaKBorDB
(Score is Weight)

BODYWEIGHT PUMP
EMOM x 9 MINUTES
MIN 1 – :45 Max Double Unders MIN 2 – :45 Inch Worm + Push-Up MIN 3 – :45 Alt Reverse Lunges
(No Measure)

FULL-BODY SWEAT WORKOUT
2 SETS
ON A 10:00 CLOCK…
60 Box Step-Ups
50 Double Unders
40 DB Goblet Squats
30 Single DB Push Press
20 Alt DB Up-Downs
Max Cardio Choice in Remaining Time
-Rest 2:00 b/t sets-
(Score is Weight)

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