Monday, October 10^th   

FULL-BODY STRENGTH  

4 SETS FOR QUALITY  

12/12 Single DB Crossbody Romanian Deadlifts  

20 Alt Cossack Squats  

-12:00 Time Cap-  

(Score is Weight)  

FULL BODY WORKOUT  

3 SETS FOR MAX REPS  

1:30 – Max Alt Single DB Up-Downs  

-Rest :30-  

1:30 – Cardio Choice  

-Rest :30-  

1:30 – Max Weighted Sit-Ups  

-Rest :30-  

(Score is Reps)  

FINISHER  

5 SETS  

:30 Flutter Kicks  

:30 Superman Hold  

-Rest as Needed b/t Sets-  

(No Measure) 

Wednesday, October 12^th  

BODYWEIGHT PUMP  

6 SETS (:20 ON / :10 OFF)  

MOVT 1 – Double Unders (or Jumping Jacks)  

MOVT 2 – Max Lunges  

(Score is Reps)  

FULL-BODY SWEAT WORKOUT  

E2MOM x 10 MINUTES  

1:00 Cardio Choice  

16 Box Step Ups  

Into…  

E2MOM x 10 MINUTES  

10 Burpees + Extra Push-up  

Max Cardio in Remaining Time  

(No Measure)  

FINISHER  

NOT FOR TIME*  

40 Floor Press  

40 Bicep Curls  

40 Leg Lifts  

40 Skull Crushers  

*Break up in any order or in any combination in sets/reps.  

(No Measure) 

Friday, October 14^th 

FULL-BODY STRENGTH  

4 SETS ON A 12:00 CLOCK…  

8 DB Manmakers  

24 Alt V-Ups  

-Rest As Needed b/t Sets-  

(Score is Weight)  

FULL-BODY SPRINT WORKOUT  

3 SETS FOR MAX REPS  

1:00 -Single DB Push Press  

1:00 – Single DB Sumo Deadlift High Pull  

1:00 – Box Step-Ups  

1:00 – Mountain Climbers  

1:00 – Single DB Bicep Curl  

-Rest 1:00 b/t Sets-  

(Score is Reps)  

FINISHER  

ON A 5:00 RUNNING CLOCK…  

3:00 Max Weighted Deadbugs  

Immediately Into…  

2:00 of Max Russian Twists  

(No Measure)