WARM UP

2MIN cardio of choice
-then-
3MIN AMRAP
10 swimmers
5 plank to pike
5 s/db upright row

Cardio Options:

Any Machine or Run on spot (High knees, butt kickers), Up Downs, Burpees, Jump Rope, Step back Reverse Lunges etc

BUILD: PUSH X PULL

12MIN AMRAP
20 see-saw bent over rows
10 weighted swimmers
Rest 45sec