FULL-BODY STRENGTH
4 SETS ON A 12:00 CLOCK… 10/10 Bulgarian Split Squat* 10-15 Bench/Box Dips
*Option to hold DBs (Score is Weight)

FULL-BODY WORKOUT
AMRAP x 8 MINUTES
10 DB Hollow Flutter Kicks 20 Walking Lunges
30 Double Unders
-Rest 1:00-
AMRAP x 8 MINUTES
30 DB Hollow Flutter Kicks 20 Walking Lunges
10 Double Unders
(Score is Rounds + Reps)

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

FULL-BODY STRENGTH
E2MOM x 10 MINUTES
10 DB Hang Power Cleans 10 DB Goodmornings
(Score is Weight)

FULL-BODY SPRINT WORKOUT
EMOM x 8 MINUTES
MIN 1 – Double DB Deadlift MIN 2 – Cardio (Moderate)
-Rest 1:00-
EMOM x 6 MINUTES
MIN 1 – Double DB Russian Swings MIN 2 – Cardio (Hard)
-Rest 1:00-
EMOM x 4 MINUTES
MIN 1 – Double DB Hang Clean + Overhead MIN 2 – Cardio (SPRINT)
(Score is Total Reps)

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

PUSH x PULL STRENGTH
4 SETS ON A 12:00 CLOCK… 8/8 DB Suitcase Split Squats 8 DB Devil’s Press
(Score is Weight)

PUSH x PULL WORKOUT
EMOM x 15 MINUTES
MIN 1 – :50 DB Sumo Deadlift High-Pull MIN 2 – :50 DB Push Press
MIN 3 – :50 Mountain Climbers
(Score is Total Reps)

BODYWEIGHT PUMP
AMRAP x 3 MINUTES 12 Jumping Lunges 12 Alt V-Ups
-Rest :30-
AMRAP x 3 MINUTES 12 Jumping Lunges 12 Leg Lifts
(Score is Rounds + Reps)

FULL-BODY SWEAT WORKOUT
5 SETS
1:00 Cardio Choice
-Rest :30-
1:00 Burpee + Extra Push-Up -Rest :30-
1:00 Side Step Out & Back* -Rest :30-
*Take 2 steps out & 2 steps back, keep reps low and slow.

FINISHER
EMOM x 5 MINUTES

15 Supermans + Max Plank Hold

PUSH x PULL STRENGTH
4 SETS ON A 12:00 CLOCK…
8/8 Single Arm DB Bent Over Row w/ Twist* 8/8 Single Arm DB Arnold Press
*As the DB comes up to torso, athlete rotates torso toward DB. (Score is Weight)

PUSH x PULL WORKOUT
EMOM x 16 MINUTES
MIN 1 – :45 Single DB Swings MIN 2 – :45 Supermans
MIN 3 – :45 Cardio Choice MIN 4 – :45 Weighted Sit-Up
(Score is Weight)

FULL-BODY STRENGTH
E2MOM x 10 MINUTES
10 Sumo Deadlift Curl to Press 16 DB Slides
(Score is Weight)

FULL-BODY WORKOUT
AMRAP x 6 MINUTES
12 Goblet Alt Reverse Lunges 10 Single DB Up-Downs*
8 Single DB Push Press**
-Rest 1:00-
AMRAP x 6 MINUTES
12 Goblet Alt Reverse Lunges 10 Single DB Up-Downs
8 Single DB Push Press
*Alternate DB in hands every rep **Hold DB across chest
(Score is Rounds + Reps)

FINISHER
AMRAP x 5 MINUTES 2-4-6 and so on… Sit-ups
DB Heel Taps

FULL-BODY STRENGTH
E2MOM x 10 MINUTES 12 Double DB Deadlift 9 DB Hang Power Clean 6 DB Push Jerks
(Score is Weight)

FULL-BODY SPRINT WORKOUT
AMRAP x 5 MINUTES
:30 Cardio Sprint
10 Burpee + Side Shuffle* 5 Hang Power Clean + Jerk
-Rest 1:00-
AMRAP x 5 MINUTES
:30 Cardio Sprint
10 Burpee + Side Shuffle
5 “No Row” DB Manmakers
-Rest 1:00-
AMRAP x 5 MINUTES
:30 Cardio Sprint
10 Burpee + Side Shuffle 5 DB Swings
(Score is Rounds + Reps)

FINISHER
3 SETS
20 DB Russian Twists 20 DB Plank Taps
-Rest as needed b/t sets

PUSH x PULL STRENGTH
5 SETS ON A 15:00 CLOCK… 12 DB Seesaw Floor Press
12 DB Seesaw Bent Over Row 12 Shoulder Taps
(Score is Weight)

PUSH x PULL WORKOUT
EMOM x 16 MINUTES
MIN 1 – :45 Max Alt Reverse DB Suitcase Lunges MIN 2 – :45 Max Renegade Row
MIN 3 – :45 Max DB G2OH
MIN 4 – :45 Crossbody Mountain Climbers
(Score is Weight)

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

FULL-BODY SWEAT WORKOUT
3 SETS
1:00 – DB Power Cleans 2:00 – Burpees
3:00 – Cardio Choice*
*Increase Cardio Pace Every Minute… Min1-EZ
Min 2 – Moderate
Min 3 – Hard
-Rest 1:00 b/t Sets- (Score is Reps)

PUSH x PULL STRENGTH
EVERY 3:00 x 4 SETS
10 Deficit Push-Up
8 Seesaw Upright Rows
6 DB Lunge + Lunge + Thruster*
*1 Rep = Lunge (R) + Lunge (L) + Thruster (Score is Weight)

PUSH x PULL WORKOUT
EMOM x 8 MINUTES
MIN 1 – :45 Max Box Step-Ups MIN 2 – :45 Max DB High Pulls
Into…
EMOM x 8 MINUTES
MIN 1 – :45 Max Air Squats
MIN 2 – :45 Max DB Sumo Deadlift High Pull
(Score is Total Reps)