FULL-BODY STRENGTH
5 SETS ON A 10:00 CLOCK… 16 Glute Bridge Floor Press 16 Weighted Glute Bridges
(Score is Weight)

FULL-BODY WORKOUT
5 SETS FOR MAX REPS 1:00 Push-Ups
1:00 Burpees
1:00 Alt Reverse Lunges
– Rest 1:00 –
(Score is Reps)

FINISHER
FOR QUALITY
Max Time in Any Style Plank for 5:00

FULL-BODY STRENGTH
5 SETS ON A 10:00 CLOCK…
20 Single DB Glute Bridge Floor Press 20 Single DB Bent Over Rows
(Score is Weight)

FULL-BODY SPRINT WORKOUT
TABATA, 8 SETS EACH (:20 ON / :10 OFF) TABATA 1 – Alt Sit-Thrus
TABATA 2 – Sit-Ups
TABATA 3 – Single DB Ground to Overhead TABATA 4 – Cardio Choice
-Rest 1:00 b/t Tabatas-
(Score is Reps)

FINISHER
1 SET
:45 Plank
-:15 Rest-
:45 Side Plank (R) -:15 Rest-
:45 Side Plank (L) -:15 Rest-
:45 Plank
-:15 Rest-
1:00 Hollow Hold

PUSH x PULL STRENGTH
EVERY 3:00 x 4 SETS 10 DB Push Press
12 DB Deadlifts
20 DB Russian Twists
(Score is Weight)

PUSH x PULL WORKOUT
EMOM x 15 MINUTES
MIN 1 – :45 Alt DB Hang Snatch MIN 2 – :45 Burpees
MIN 3 – :45 Plank
(Score is Reps)

BODYWEIGHT PUMP
EMOM x 9 MINUTES
MIN 1 – 10 Diamond Push-Ups
MIN 2 – 20 Crossbody Mountain Climbers MIN 3 – 10 Squat Rotations
(No Measure)

FULL-BODY SWEAT WORKOUT
ON A 2:00 CLOCK Max Cardio Choice*
Into…
AMRAP x 15 MINUTES 10 Plank Rotations 20 Tuck-Ups
30 Box Step Ups Into…
ON A 2:00 CLOCK Max Cardio Choice
*Same Cardio Choice for both
(Score is Rounds + Reps)

FINISHER
“TABATA”
4 SETS (:20 on/ :10 off) MOVT 1 – Deadbugs MOVT 2 – Supermans

PUSH x PULL STRENGTH
4 SETS ON A 12:00 CLOCK… 10/10 Single Arm DB Strict Press 10/10 Single Arm DB Upright Row 14 DB Slides
(Score is Weight)

PUSH x PULL WORKOUT
3 SETS FOR MAX REPS
1:30 Max Alt Single DB Up Down + Devil’s Press -Rest :30-
1:30 Max Single DB Front Rack Lunges
-Rest :30-
1:30 Max Mountain Climbers
-Rest :30-
1:30 Alt Sit-Thrus
-Rest :30-
(Score is Reps)

FULL-BODY STRENGTH
AMRAP x 10 MINUTES
12 DB Hang Power Cleans 10 DB Push Jerks
8 DB Front Squats
(Score is Weight)

FULL-BODY WORKOUT
EMOM x 9 MINUTES
MIN 1 – :45 Alt DB Hang Clean to Press MIN 2.- :45 Squat Jumps
MIN 3 – :45 Double Unders
-Rest 1:00-
EMOM x 9 MINUTES
MIN 1 – :45 Alt DB Hang Clean to Press MIN 2 – :45 Squat Jumps
MIN 3 – :45 Double Unders
(Score is Reps)

FINISHER
5 SETS (:20 ON/:10 OFF)
MVMT 1 – Single DB Bicep Curls MVMT 2 – Single DB OH Tricep Ext

FULL-BODY STRENGTH
EMOM x 10 MINUTES
MIN 1 – :25 Single DB Strict Press / :25 OH Hold MIN 2 – :50 DB Flutter Kicks
(Score is Weight)

FULL-BODY SPRINT WORKOUT
EMOM x 4 MINUTES
30 Double Unders + Max Plank Rotations
-Rest 1:00-
EMOM x 6 MINUTES
MIN 1 – :25 / :25 Single Arm DB Push Press (R/L) MIN 2 – :45 Cardio (Hard)
-Rest 1:00-
EMOM x 8 MINUTES
MIN 1 – :50 Single DB Push Jerks MIN 2 – :30 Cardio (Max Effort)
(No Measure)

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

PUSH x PULL STRENGTH
5 SETS ON A 15:00 CLOCK…
10/10 DB Suitcase Bulgarian Split Squats 10-15 DB Bent Over Rows
(Score is Weight)

PUSH x PULL WORKOUT
EMOM x 15 MINUTES
MIN 1 – :50 Max Single DB Sumo Deadlift High Pull MIN 2 – :50 DB Slides
MIN 3 – :50 Cardio Choice
(Score is Weight)

BODYWEIGHT PUMP
AMRAP x 4 MINUTES 10 Tuck-Ups
20 Pike Shoulder Taps 30 Single Unders
-Rest 1:00-
AMRAP x 4 MINUTES 10 Supermans
20 Pike Shoulder Taps 30 Single Unders
(Score is Rounds + Reps)

FULL-BODY SWEAT WORKOUT
AMRAP x 12 MINUTES 1:00 Cardio Choice
30 Russian Twists
10 Burpee + Side Shuffle 30 Jumping Lunges
-Rest 2:00-
AMRAP x 8 MINUTES 1:00 Cardio Choice
20 Russian Twists
10 Burpee + Side Shuffle 20 Jumping Lunges
(Score is Rounds + Reps)

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

PUSH x PULL STRENGTH
E2MOM x 12 MINUTES
10/10 Single DB Suitcase Deadlift 15 Single DB Floor Press
(Score is Weight)

PUSH x PULL WORKOUT
EVERY 3:00 x 5 SETS
16 Single DB Push Press 16 Alt Hang Power Clean 16 Weighted Sit-Ups
(Score is Weight)