07

Dth

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No Equipment

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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!

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

03

Frn

First round is 21 reps, second is 15 reps and third is 9 reps of each exercise. Complete for time.

Thrusters / 21 - 15 - 9

Pull Ups / 21 - 15 - 9

04

Chst

4 sets. Do all three exercises back to back to complete one set.

Incline Dumbbell Press / 3 x 8

Dumbbell Pullover / 3 x 8

Incline Push Up / 3 x 10

01

Mrph

Complete the full workout for time.

1 mile run

Pull-Ups / 100

Push-Ups / 200

Air Squats / 300

1 Mile Run

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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