WARM UP

1:00 Cardio Choice
into…
AMRAP x 4 MINUTES
10 Alt. Groiners
10 Air Squats
10 Alt. Reverse Lunges

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

AMRAP x 5 MINUTES
10 Diamond Push-Ups
20 Deadbugs
30 Mountain Climbers

DIAMOND PUSH UPS
If you need to modify, try any variation of a Push Up (Regular, Knees, To Height).

DEADBUGS
If you need to modify, start on hands and knees, and complete alternating Bird Dogs.

MOUNTAIN CLIMBERS
If you need to modify, lay on your back and complete Alternating Bicycle Crunches.

FINISHER:
4 SETS* (:20 ON / :10 OFF)
MVMT 1 – DB Hammer Curls
MVMT 2 – DB Seesaw Upright Rows

* Set = Both Movements completed.