Workouts

For time: descending push-up / ascending sit-up ladder (20→1, 1→20).

AMRAP 20 min: pistols, renegade rows (35/25 lb), burpees, AbMat sit-ups.

AMRAP 20 min: 5 pull-ups, 10 push-ups, 15 air squats.

5 rounds: deadlifts, hang power cleans, push jerks (155/105 lb).

400m run, wall balls, swings, then 38 reps of X.

6 rounds: air squats, push-ups, walking lunges, 400m run.

Four parts in 12 min: EMOM dumbbell rows + push-ups, then AMRAP finisher.

4 rounds: dumbbell power snatches and renegade rows (50/35 lb).

Bodyweight ladder: burpees, push ups, lunges, sit ups, air squats.

Bench-focused chest session from trainer Ryan Hughes.

Biceps and triceps volume from trainer Ryan Hughes.

Deadlift and row-focused back day from Ryan Hughes.

Overhead pressing and shoulder accessory work from Ryan Hughes.

Squat and hamstring-focused leg day from Ryan Hughes.