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!

05

Cbo

Complete 5 rounds for time.

Dumbbell Snatch to Squat / 8

Box Step Up / 14

Burpee / 12

11

Bck

Do 4 rounds. Completing the circuit before taking a one minute rest.

Pull Ups / 4 x 10

Bent Over Row / 4 x 10

Seated Hammer Curls / 4 x 10

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

10

Lqb

5 rounds, one minute rest between sets. A set is both exercises back to back.

Squat (Barbell or Dumbbell) / 5 x 10

Lunge (Dumbbell) / 5 x 10 (each leg)

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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