WARM UP

1:00 Cardio Choice
into…
4MIN EMOM:
MIN1 :30 Up-Downs + :30 Plank
MIN2 :30 Quad Hold + :30 Plank

Cardio Options:

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

BUILD STRENGTH: BODYWEIGHT PUMP

6MIN EMOM:
MIN 1: :45 Up Down Over Object
MIN 2: :45 Quad Heel Taps

Aiming to work for as much of each :45 interval as possible.

UP DOWN OVER OBJECT
If you need to modify, complete an Up-Down to Height, with a jump at the top when standing (Optional)

QUAD HEEL TAPS
If you need to modify, lay on your back and complete Bicycle Crunches

FINISHER

5 SETS (:20 ON | :10 OFF)

MVMT 1: Bicep Curls

MVMT 2: Tricep Extensions (Overhead)