WARM UP

1MIN cardio of choice
-then-
4MIN AMRAP:
10 air squats
10 lunges
10 single DB floor press

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

EMOMF 15MIN:
MIN 1 – 12 x Romanian Deadlift
MIN 2 – 12 x hang squat clean
MIN 3 – rest