07

Dth

{

No Equipment

}

Chest / Legs / Full Body

Choose 1 exercise ( Push-ups, Air Squats or Burpees )

Do chosen exercise per minute at the top of every minute.  

Each minute add an additional rep. ex: 1 - 2 - 3

Go until you can’t complete the required reps in a minute.



Notes:

Start slow and conserve energy. It will be very easy in the low rep minutes, but as the reps stack and you really have to fly you want as much energy as possible. Goodluck!

02

Chd

Complete 1,000 box step ups for time.

Box Step-Ups / 1,000

(Wear a weight vest)

08

Sqt

Air Squats for time.

Air Squats / 400

12

Trbi

Complete all exercises back to back, rest one minute between circuits.

Twisted Standing Dumbbell Curls / 5 x 8

Dumbbell Skull Crushers / 5 x 10

Hammer Curls / 5 x 12

Bench Dips / 5 x 14

01

Mrph

Complete the full workout for time.

1 mile run

Pull-Ups / 100

Push-Ups / 200

Air Squats / 300

1 Mile Run

‍

05

Cbo

Complete 5 rounds for time.

Dumbbell Snatch to Squat / 8

Box Step Up / 14

Burpee / 12

06

Cndy

20 Minutes of as many reps as possible (AMRAP)

Pull-ups / 5

Push-ups / 5

Air Squats / 15