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  • Monday Tuesday Wednesday Thursday Friday Saturday Sunday

    Week 1 Fitness Test Core AMRAP

    Upper Body EMOM

    Yoga Rest

    Week 2 HIIT Core AMRAP Upper Body EMOM

    Yoga Rest

    Week 3 HIIT Core AMRAP Upper Body EMOM

    Yoga Rest

    Week 4 HIIT Core AMRAP Upper Body EMOM

    Yoga Rest

    Monday Tuesday Wednesday Thursday Friday Saturday Sunday

    Week 5 Fitness Test Core AMRAP

    Upper Body EMOM

    Yoga Rest

    Week 6 HIIT Core AMRAP

    Upper Body EMOM

    Yoga Rest

    Week 7 HIIT Core AMRAP

    Upper Body EMOM

    Yoga Rest

    Week 8 HIIT Core AMRAP

    Upper Body EMOM

    Yoga Rest

    AMRAP As Many Rounds As Possible

    EMOM Every Minute On the Minute

    HIIT High-Intensity Interval Training

    Upper Body Upper Body and Core focused workout

    Monday Tuesday Wednesday Thursday Friday Saturday Sunday

    Week 9 Fitness Test Core AMRAP

    Upper Body EMOM

    Yoga Rest

    Week 10

    HIIT Core AMRAP

    Upper Body EMOM

    Yoga Rest

    Week 11

    HIIT Core AMRAP

    Upper Body EMOM

    Yoga Rest

    Week 12

    HIIT Core AMRAP

    Upper Body EMOM

    Yoga Fitness Test

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