523695514.

xlsx

4 Sets Round 1 Round 2 Round 3 Round 4

Mobility Warm-up 12 Minutes

6 Squat 20 Minutes
Rest 10 sec 12 Lunge
Rest 10 sec 25 Air Squat
Rest 60 sec

Rest 10 sec 6 Plie Sumo w/Deficit 10 Minutes

OR Plate Press
Rest 10 sec 12 Face Pulls
25 BE Rears- 30 sec
Rest 60 sec

Rest 10 sec 6 Barbell Curls 10 Minutes

Rest 10 sec 12 FB bar pull-ups
25 Hammer Curls
Rest 60 sec

HIIT Box Jumps X 10, Rope Slams X20, KBS X 30, Air Bike X 30s 10 Minutes
Abs Rope Crunches, figure 8's, wipers, 1 down, 2 up 4 Minutes

66
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4 Sets Round 1 Round 2 Round 3 Round 4

Mobility Warm-up 12 Minutes

6 Bench 13 Minutes
Rest 10 sec 12 Flyes
Rest 10 sec 25 Tricep Push-ups
Rest 60 sec

Rest 10 sec 6 1-arm Rows 14 Minutes

Rest 10 sec 12 Lat Pull-downs
25 Inverted Rows
Rest 60 sec

Rest 10 sec 6 Weighted Dips 11 Minutes

Rest 10 sec 12 Skulls
25 Alt hands Push-ups
Rest 60 sec

HIIT 10 Minutes
Abs 4 Minutes

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Round 1 Round 2 Round 3 Round 4

Mobility Warm-up 12 Minutes

6 Deadlift 18 Minutes
Rest 10 sec 12 DL Jump-in
Rest 10 sec 25 Squat and Reach (60s)
Rest 60 sec

CINDY 10 Minutes

Rest 10 sec 6 Landmine Press 10 Minutes

Rest 10 sec 12 Shrugs
25 Incline curl drop-set
Rest 60 sec

HIIT Box Jumps X 10, Rope Slams X20, KBS X 30, Air Bike X 30s 10 Minutes
Abs Rope Crunches, figure 8's, wipers, 1 down, 2 up 4 Minutes

64
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Round 1 Round 2 Round 3 Round 4

Mobility Warm-up 12 Minutes

6 Pull-overs 16 Minutes
Rest 10 sec 12 Close-grip FB bar
Rest 10 sec 25 Alt grip push-ups
Rest 60 sec

Rest 10 sec 6 BE Rows 13 Minutes

Rest 10 sec 12 Trap Bar Row
25 Shrugs (TB and Band)
Rest 60 sec

Rest 10 sec 6 Renegade Walks 11 Minutes

Rest 10 sec 12 Tricep PU and Reach
25 Supermans
Rest 60 sec

HIIT Box Jumps X 10, Rope Slams X20, KBS X 30, Air Bike X 30s 10 Minutes
Abs Rope Crunches, figure 8's, wipers, 1 down, 2 up 4 Minutes

66
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Compound, Accessory, Burn-out: (CAB)

Body Weight
Day 4

Minutes
Warm-up/Mobility
10 10 Vinyasa Flow

Round 1 Round 2 Round 3 Round 4 Round 5 Notes

10 10 Min CINDY

8 Round goal

20 20 Min Lunge/core
Note: 40,38,36,34,
etc
Goal is to get to 20 reps

10 10 Min CINDY

8 round goal

10 10 Min Vinyasa Flow plus 3 minute, SL DL row to fly to chest squeeze

60
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4 Sets Round 1 Round 2 Round 3 Round 4

Mobility Warm-up 12 Minutes

6 Hip Thrusters 15 Minutes

Rest 10 sec 12 FB Bar Bench
Rest 10 sec 25 Curl drop-set
Rest 60 sec

Rest 10 sec 6 Goblets 10 Minutes

Rest 10 sec 12 Rhomboid Row
25 BW Dips
Rest 60 sec

Rest 10 sec 6 Low Cleans 12 Minutes

Rest 10 sec 12 Bulgarians (6 per leg)
25 Pike Press
Rest 60 sec

HIIT Box Jumps X 10, Rope Slams X20, KBS X 30, Air Bike X 30s 10 Minutes
Abs Rope Crunches, figure 8's, wipers, 1 down, 2 up 4 Minutes

63