BODYWEIGHT PUMP
ON A 5:00 RUNNING CLOCK… 20 Squat Rotations
20 Quad Heel Taps
20 Hollow Rocks
20 Figure-8s*
20 Glute Bridge-Ups
Spend Remaining Time in Any Static Hold
*Both feet together perform trace outline of figure-8
(No Measure)

FULL-BODY SWEAT WORKOUT
EMOM x 21 MINUTES
MIN 1 – :50 Jump Squats
MIN 2 – :50 Plank Rotations
MIN 3 – :50 Max Effort Cardio Choice
(No Measure)

FINISHER
ON A 5:00 RUNNING CLOCK…
3:00 Max Double DB Front Rack Hold
Immediately into…
2:00 of Max Reps of Hammer Curls