WARM UP

1:00 Cardio Choice
into…
EMOM x 2 MINUTES
:30 Single Unders
:30 Up-Downs
into…
EMOM x 2 MINUTES
:30 Single Unders
:30 Burpees

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

EMOM x 5 MINUTES
:20 / :20 Max Single Arm DB Upright Row

– Rest 1:00 –

EMOM x 5 MINUTES
:20 / :20 Max Single Arm Push Press

Uni-lateral strength work to kick things off. Our aim is to work for the entire :40 (:20/:20) – naturally this will depend on the loads you have available.

UPRIGHT ROW
If you need to modify, complete a Bent Over Row.

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