Monday, October 10th
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 12th
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 14th
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)
