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 × 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