GET SWOLE BRO

Warm-up
2 minutes cardio of choice! Run, row, jump rope, burpees, jumping jacks, etc

into:
3 minute AMRAP
5 Plank to DownDog
5 push ups
5 squats
5 good mornings

SWOLE IS THE GOAL SIZE IS THE PRIZE and/or LONG N LEAN ATHLETIC MACHINE (Weight)
20 Minute EMOM
Min 1: 5-15 Squats
Min 2: 5-15 Bench Press/Overhead Press/Push Ups
Min 3: 5-15 Deadlifts
Min 4: 3-5 Janda Sit Ups (Anchor heels on the ground and use the abs – SLOW!)

Ok, so…

You can spin this a few ways.
Both of them are basically the same, it will just depend on what you have as your goal.

1. For strength go for 5 reps and lift heavier, assuming you have the equipment.

2. For hypertrophy (muscle growth) do 10 reps at a challenging but not impossible weight

3. For muscular endurance and to get "toned" do 15 reps with light weight

For ALL options, slowing the movement down and concentrating on form is a good idea. Don’t bounce, don’t race, just move well.

If you’re limited by equipment use Time Under Tension to create stimulus.

Track the total of your heaviest sets if you’re keeping score.

Abdominal Resiliancy Test (Time)
60, 45, 30 & 15 seconds of:
Elbow Plank
Elbow Side Plank Right
Elbow Side Plank Left

Goal is NO REST – the clock keeps going and so should you!

This is 7 minutes and 30 seconds of Isometric/Static Magic – DO IT!

Do push up/straight arm planks if elbow planks bother you.

Finish with 2:30 of cobra and Lizard stretching and have the BEST rest of your day you can!

Score the total time you were able to stay up without resting.