Strength & Conditioning:
10-12 Bench Press
10-12 Barbell Bent Over Rows (Supinated Grip)
-Rest 90sec. Between Sets-
Min. 1.) 20/15 Cal Row or Bike or 200m Run
Min. 2.) 50 Double Unders
Min. 3.) Max Sit-Ups
Min. 4.) Rest
In Teams of 2!
Have a friend nearby or get them on FaceTime or Zoom! This is going to be a SUPER fun day!
5 Air Squats
6 Jumping Lunges
You must compete the entire round before your partner can go! You will both be doing 25 rounds each!
7 Cal Assault Bike
7 “Heel Elevated” DB Goblet Squats 70/50
10 DB Power Cleans 45/30s
15 Box Jumps 24/20″
15-20 (each) Banded wood chops
1 min. Weighted Plank
Wood Chop Demo:
Da Daily D:
“Fight Gone Bad with DBs”
3 Rounds, For Total Reps in 17 minute:
1 minute DB Goblet Squats
1 minute Toes-To-Bar
1 minute DB Push Press
1 minute Double unders
1 minute of 10m Shuttle Sprints
1 minute Rest
Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep,
1.) DB Goblet Squats is 1 DB only
2.) DB Push Press is both DBs at the same time!
3.) Make sure you can see a clock for the 10m Sprints! Each 10M is a rep. These are actually NASTY.
Should be a fun one! Put your score in! Weights are 45/30s
Full Body Aesthetics:
8-10 Single Leg RDL’s on each leg (barbell). Rest 90sec. Repeat for 4 Total Sets.
8-10 Barbell Incline Bench Press. Rest 90sec. Repeat for 4 Total Sets
12-15 Barbell Bent Over Rows (supinated) Rest 90sec. Repeat for 4 Total Sets.
50 Barbell Strict Press
40 Barbell Strict Press
30 Barbell Strict Press
20 Barbell Strict Press
10 Barbell Strict Press
*Rest 60sec. Between Sets
*Go up in weight after each set
*Start LIGHT. You set as a male may be like this: 65/75/85/95/105
*It’s ok if you break a few times, it’s expected, just keep it short.
Bicep/Triceps: (Use videos 1 and 2 in the link below)
12-15 Banded Single DB Bicep Curls
12-15 Banded Double DB Tricep Extensions
Rest 60sec. Repeat for 4 Total Sets
As fast as possible…
40 CrossBody Toe Taps
30 CrossBody Toe Taps
20 CrossBody Toe Taps
10 CrossBody Toe Taps
Toe Tap Demo: