WARM UP

ON A 5:00 RUNNING CLOCK
1:00 Cardio Choice
100 Single Unders
50 Mountain Climbers
40 Jumping Jacks
20 Hollow Rocks

Cardio Options:

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

BUILD STRENGTH: FULL BODY

DOUBLE ALT. TABATA, :20 ON / :10 OFF*
MOVT 1 – DB Push Press
MOVT 2 – DB Renegade Row

*Alternate movements for 8 minutes total.

Aim to use the first few rounds to establish some baseline numbers to hold throughout the remaining rounds.

PUSH PRESS
If you need to modify, lay on the floor and complete a Floor Press.

RENEGADE ROWS
If you need to modify, try for Plank Shoulder Taps.

FINISHER
3 SETS
15 Lying DB Tricep Extensions
15 Supermans

-Rest as Needed b/t Sets-