FULL-BODY STRENGTH
5 SETS ON A 10:00 CLOCK…
8 DB Sumo Deadlift Curl to Press 16 Quad Heel Taps
-Rest as Needed b/t Sets- (Score is Weight)

FULL-BODY SPRINT WORKOUT

EVERY 3:00 x 5 SETS
10 Burpee + Side Shuffle* 20 Mountain Climbers
50 Single Unders
*1 Rep = 1 Burpee + 3 Shuffle Out and Back (Score is Slowest Set)

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

PUSH x PULL STRENGTH
EMOM x 15 MINUTES
MIN 1 – :25 Split Squat (R) / (L)
MIN 2 – :25 Single Arm Upright Row (R) / (L) MIN 3 – :50 Plank
(Score is Weight)

PUSH x PULL WORKOUT
4 SETS FOR MAX REPS 1:00 DB Reverse Lunges -Rest :30-
1:00 DB Hang Power Clean -Rest :30-
1:00 Hollow Body Flutter Kicks -Rest 1:00 b/t Sets-
(Score is Reps)

BODYWEIGHT PUMP
EMOM x 6 MINUTES
MIN 1 – :50 Slow Deadbugs MIN 2.- :50 Diamond Push-Ups
(Score is Total Reps)

FULL-BODY SWEAT WORKOUT
AMRAP x 8 MINUTES 10 DB Quad Crawl 10 Alt DB Snatches 1:00 Double Unders
-Rest 2:00-
AMRAP x 8 MINUTES 10 DB Quad Crawl 20 Russian Twists 1:00 Cardio Choice
(Score is Rounds + Reps)

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

PUSH x PULL STRENGTH
4 SETS ON A 12:00 CLOCK… 15-20 Single DB Strict Press 15-20 Single DB Upright Row
-Rest as Needed b/t sets- (Score is Weight)

PUSH x PULL WORKOUT
EMOM x 10 MINUTES
MIN 1 – :45 Single DB Push Press
MIN 2 – :45 Single DB Hang Power Clean
-Rest 1:00-
AMRAP x 5 MINUTES
10 Single DB Push Press
10 Single DB Hang Power Clean
(Score is Weight)

FULL-BODY STRENGTH
E2MOM x 10 MINUTES
6 Lunge (R) + Lunge (L) + DB Bent Over Row* 12 Shoulder Taps
*1 rep = Lunge (R) + Lunge (L) + Bent Over Row (Score is Weight)

FULL-BODY WORKOUT
AMRAP x 6 MINUTES
10 Single DB Bent Over Row
10 Single DB Ground to Overhead 10 Up-Downs + Mountain Climbers
-Rest 1:00-
AMRAP x 6 MINUTES
8 Single DB Bent Over Row
8 Single DB Ground to Overhead 10 Up-Down + Mountain Climbers
-Rest 1:00-
AMRAP x 6 MINUTES
6 Single DB Bent Over Row
6 Single DB Ground to Overhead 10 Up-Down + Mountain Climbers
(Score is Rounds + Reps)

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

FULL-BODY STRENGTH
DOUBLE ALT. TABATA, :20 ON / :10 OFF* MOVT 1 – DB Push Press
MOVT 2 – DB Renegade Row
*Alternate movements for 8 minutes total. (Score is Reps)

FULL-BODY SPRINT WORKOUT
5 SETS (:45 ON / :15 OFF)
MOVT 1 – Crossbody Mountain Climbers MOVT 2 – Single DB Push Press*
MOVT 3 – Alt DB Power Clean
MOVT 4 – Cardio Choice
-Rest 1:00 b/t Sets- *Hold DB Across Chest (Score is Reps)

PUSH x PULL STRENGTH
3 SETS ON A 15:00 CLOCK…
20 DB Marches*
10 Lunge + Lunge + Bent Over Row**
*See Follow Along for Demo
**1 rep = Lunge (R) + Lunge (L) + DB Bent Over Row
(Score is Weight)

PUSH x PULL WORKOUT
EVERY 3:00 FOR 5 SETS
28 Jumping Lunges
14 Alt DB Hang Power Snatch
(Score is Each Set for Time)

BODYWEIGHT PUMP
AMRAP x 5 MINUTES 10 Diamond Push-Ups 20 Deadbugs
30 Mountain Climbers
(Score is Rounds + Reps)

FULL-BODY SWEAT WORKOUT
7 SETS FOR MAX REPS 1:00 – Cardio Choice 1:00 – Burpees
1:00 – Air Squats
-Rest 1:00 b/t Sets- (Score is Total Reps)

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

PUSH x PULL STRENGTH
E2MOM x 12 MINUTES
12/12 Single DB Suitcase Deadlift 20 Single DB Floor Press*
*Hold DB Across Chest (Score is Weight)

PUSH x PULL WORKOUT
EMOM x 6 MINUTES
MIN 1 – :50 DB Slides
MIN 2 – :50 Single DB Burpee + Power Clean*
-Rest 1:00-
EMOM x 6 MINUTES
MIN 1 – :50 DB Russian Twists
MIN 2 – :50 Single DB Burpee + Power Clean
-Rest 1:00-
EMOM x 6 MINUTES
MIN 1 – :50 Quad Heel Taps
MIN 2 – :50 Single DB Burpee + Power Clean
*DB Burpee + Power Clean = 1 rep
(Score is Total Reps for Min 2 Movements)