WARM UP

2MIN cardio of choice
-THEN-
3MIN AMRAP
8 sit ups
8 spiderman lunge

Cardio Options:

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

BUILD STRENGTH: PUSH X PULL

E3MIN FOR 12MIN (4 SETS):
15 lying leg raises
10 slow DB slides

WORKOUT: PUSH X PULL

FOR TIME (15MIN CAP):
30 suitcase lunges
50 sit ups
30 suitcase lunges
20 weighted sit ups
30 suitcase lunges
50 sit ups
30 suitcase lunges