Monday, October 17^th  

FULL-BODY STRENGTH

EMOM x 12 MINUTES

MIN 1 – :25 Single Leg Romanian Deadlift (R) / :25 Single Leg Romanian Deadlift (L)*

MIN 2 – :45 Single DB Good Mornings

MIN 3 – :45 DB Slides

*Option to hold Single DB or Unweighted

(Score is Weight)

FULL-BODY WORKOUT

EVERY 3:00 x 5 SETS

20 Alt DB Hang Snatches

20 Box Step-ups

Max Shuttle Run in Remaining Time

-No Rest b/t Sets-

(Score is Reps)

FINISHER

EMOM x 5 MINUTES

30 Russian Twists + Max Tuck Hold

(No Measure)

Wednesday, October 19^th

BODYWEIGHT PUMP

EMOM x 10 MINUTES

MIN 1 – :45 Pike Shoulder Taps

MIN 2 – :45 Tuck-Ups or V-Ups

(Score is Reps)

FULL-BODY SWEAT WORKOUT

EMOM x 20 MINUTES

MIN 1 – :45 Cardio Choice

MIN 2 – :45 Alt Sit-Thrus

MIN 3 – :45 Double Unders

MIN 4 – :45 Box Dips

(No Measure)

FINISHER

5 SETS (:20 ON / :10 OFF)

MVMT 1 – DB Hammer Curls

MVMT 2 – DB Seesaw Upright Rows

(No Measure)

Friday, October 20^th

FULL-BODY STRENGTH

EMOM x 16 MINUTES

MIN 1 – :25 Single DB Strict Press / :25 Single DB OH Hold

MIN 2 – :50 Single DB Hollow Flutter Kicks

MIN 3 – :25 Single DB Renegade Row (R) / :25 Single DB Renegade Row (L)*

MIN 4 – :50 Deadbugs

*Single DB Renegade Row = Push-Up + Row (R) for :25, then switch

(Score is Weight)

FULL-BODY SPRINT WORKOUT

3 SETS FOR MAX REPS

1:00 – Burpees

1:00 – DB Seesaw Bent Over Row

1:00 – :30 Single Arm DB Push Press (R) / :30 Single Arm DB Push Press (L)

-Rest 1:00 b/t Sets-

(Score is Reps)

FINISHER

3 SETS

15 Lying DB Tricep Extensions

15 Supermans

-Rest as Needed b/t Sets-

(No Measure)