DAILY-5 WARM-UP
1:00 Cardio Choice into…
EMOM x 4 MINUTES
MIN 1 – :30 SA DB Press (R) + :30 SA DB Press (L)
MIN 2 – :45 Single DB Front Squats* *Hold DB Across Chest
(No Measure)

BODYWEIGHT PUMP 3 SETS FOR MAX REPS
1:00 – Hollow Rocks
1:00 – Air Squats
1:00 – Glute Bridge-Ups
-1:00 Rest b/t Sets-

FULL-BODY SWEAT WORKOUT
AMRAP x 8 MINUTES
1:00 Wall Sit or squat hold
2:00 Cardio Choice or 400m run
20 Burpees
40 Flutter Kicks
-Rest 1:00-
AMRAP x 8 MINUTES
1:00 Wall Sit or squat hold
2:00 Cardio Choice or 400m run
20 Burpees
40 Flutter Kicks
-Rest 1:00-
AMRAP x 8 MINUTES
1:00 Wall Sit or squat hold
2:00 Cardio Choice or 400m run
20 Burpees
40 Flutter Kicks
*Pickup where you left off in each AMRAP. (Score is Rounds + Reps)