BODYWEIGHT PUMP

AMRAP × 3 MINUTES

10 Slow Deadbugs

5 Plank to Push-Back

-Rest:30-

AMRAP × 3 MINUTES

10 Alt V-Ups

5 Plank to Push-Back*

1 Rep = Plank then drive hips back to “frog” position with

arms extended and palms planted

(Score is Rounds + Reps)

FULL-BODY SWEAT WORKOUT

EMOM × 25 MINUTES* MIN 1 – Cardio Choice 1

MIN 2 – DB Ground to Overhead (Single or Double)

MIN 3 – Sit-Ups

MIN 4 – Cardio Choice 2

MIN 5 – DB Hollow Hold (Single or Double)

*In each round, athletes should choose (2) different cardio choices.

FINISHER

EMOM x 6 MINUTES

MIN 1 – Single DB Curls*

MIN 2 – :30 Single DB Press / :30 Single DB Overhead Hold

*Hold DB at the waist by both heads