Week 1: 3 x 30s each exercise (supersets)
Weeks 2: 3 x 15 reps each exercise
Week 3: EMOM, 5 minutes (reps in parenthesis)
Week 4: 5 minute AMRAP, 10 reps per exercise
Week 5: 3 x 10 reps (moderate to heavy), finisher: 30s of each exercise in one giant set
Week 6: EMOM, 8 minutes (reps in parenthesis)
Week 7: 6 minute AMRAP, 12 reps per exercise
Week 8: 4 x 6-8 (heavy)
Day 1:
20s sprints x 3 (with recovery)
windmill (4 reps per side)
wide to narrow glute raise (4)
oblique crunch & twist (remaining time)
eccentric pull up (band assisted as needed) (2)
Arnold press (4)
sphinx push up (remaining time)
inverted row (4)
T-raise (4)
lying triceps extension (remaining time)
behind back upright row (4)
single arm snatch (4 per side)
overhead triceps press (remaining time)
reverse grip low row (4 per side)
superman lat pulldown (4)
triceps push up (remaining time)
Day 2:
banded plank step out and lift (4 per side)
dead bug with ball (4 per side)
alternating crab reach (remaining time)
X-up (4 per side)
reverse plank march (4 per side)
sissy squat (remaining time)
banded barbell hip thrust (4)
banded dumbbell front squat (4)
banded lateral leg lifts (alt) (remaining time)
kettlebell swing (2 per each side)
single arm dumbbell squat (2 each side)
banded abducting (toes out) ball roll in (remaining time)
1 minute (each side):
Turkish get up
Day 3:
clam side plank hold (2 per side)
scissor crunch (5 per side)
X-jump burpee (remaining time
chest press (4)
biceps curl (4)
high knees (remaining time)
svend press (4)
row and rotate on ball (4)
lateral jump burpee (remaining time)
worm to push up on gliders (2)
reverse fly (pinkies out) (4)
bench jump over (remaining time)
biceps push up (4)
hammer curl (4)
plank jack knee drive (remaining time)
