Workout 2

0:00-8:00

Machines (Rotate Each Minute)

40sec on/20sec rest

8:00-9:00

Rest

9:00-15:00

40sec on/20sec rest

Banded Overhead Press

Banded Squats

Banded Chest Press

Banded Bent Rows

Banded Tricep Extensions

Banded Bicep Curls

15:00-16:00

Rest

16:00-24:00

Machines (Rotate Each Minute)

20sec fast/10sec rest

24:00-25:00

Rest

25:00-31:00

40sec on/20sec rest

DB Overhead Press

DB Squats

DB Chest Press

DB Bent Rows

DB Tricep Extensions

DB Bicep Curls

31:00-32:00

Rest

32:00-40:00

2min 3cal Echo + 5 Squats

2min 5cal BikeErg + 5 DB Deadlifts

2min 5cal Row + 5 Thrusters

2min .05 Treadmill + 5 push-ups

40:00-41:00

Rest

41:00-43:00

Ladders 2-4-6-8-10

Straight Leg Sit-ups

Knees to Chest

Workout 1

0:00-3:30

Machine TABATA

3:30-5:00

Rest

5:00-10:00

AMRAP

5 push-ups

10 lat pull-downs

15 air squats

10:00-11:00

Rest

11:00-16:00

EMOM

6cal Concept 2 Machine/.06miles Treadmill

16:00-17:00

Rest

17:00-20:00

AMRAP

10 DB Kickbacks

10 DB Curls

20:00-21:00

Rest

21:00-24:30

Machine TABATA

24:30-26:00

Rest

26:00-29:00

10 DB Rows

10 DB Presses

29:00-30:00

Rest

30:00-35:00

EMOM

6cal Concept 2 Machine/.06miles Treadmill

35:00-36:00

Rest

36:00-39:00

10 banded tricep extensions

10 banded curls

39:00-40:00

Rest

40:00-42:00

10 toe touches

10 leg raises

42:00-43:00

Rest

43:00-45:00

10 knees to chest

10 crunches