Workout 5

3 Rounds (20sec transfer)

1min Banded Bicep curls

1min Treadmill

1min Banded Lat Pull-Downs

1min BikeErg

1min Banded Chest Presses

1min Row

1min Air Squats

1min EchoBike

1min Banded Tricep Extensions

1min 10 crunches + 10 knees to chest

1min Thrusters

Rest 1min

Workout 4

0:00-5:00

AMRAP

30sec Mod/Hard Cardio

5 DB deadlifts

5:00-6:00

Rest

6:00-9:00

AMRAP

10 banded rows

10 banded chest presses

9:00-10:00

Rest

10:00-15:00

30sec Mod/Hard Cardio

5 push-ups

15:00-16:00

Rest

16:00-19:00

AMRAP

10 banded bicep curls

10 banded tricep overhead ext

19:00-20:00

Rest

20:00-25:00

AMRAP

30sec Mod/Hard Cardio

5 DB thrusters

25:00-26:00

Rest

26:00-29:00

AMRAP

10 Db incline rows

10 Db incline presses

29:00-30:00

Rest

30:00-35:00

AMRAP

30sec Mod/Hard Cardio

5 squats

35:00-36:00

Rest

36:00-39:00

AMRAP

10 dumbbell tricep kickbacks

10 dumbbell bicep curls

39:00-40:00

Rest

40:00-42:00

AMRAP

10 toes touches

10 straight leg sit ups

Workout 3

3 Round AMRAP

(20sec Transfer between exercises)

1min - 10 DB Curls + 10 DB Overhead Ext

1min - EchoBike

1min - 10 Lunges (Alternating) + 10 Air Squats

1min - BikeErg

1min - 10 DB Press + 10 DB Bent Rows

1min - Rower

1min - 10 Banded Lat Pulldowns + 10 Banded Chest Presses

1min - Running

1min - 10 Sumo KB Deadlifts + 10 Narrow Stance KB Deadlifts

1min - 10 Front to Back Line Hops + 10 Side to Side Line Hops

1min - 10 DB Latetal Raises + 10 DB Arnold Presses

1min - 10 Toe Touches + 10 Knees to Chest

REST 1MIN

*AMRAP (As Many Reps As Possible) each minute.

*Can substitute DB's, KB's and Bands.

*Can substitute any cardio equipment.