FULL-BODY STRENGTH

EMOM × 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 Trice Extensions

15 Supermans

-Rest as Needed b/t Sets-