WARM UP

2:00 Cardio Choice
into…
3MIN AMRAP:
10 x Alt Lunges
6/6 x Single Arm Bent Over Row
20 x Skips

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

3 SETS ON A 9MIN CLOCK:
6 Lunge (R) + Lunge (L) + Bent Over Row
12 Single DB Front Rack Step Up

Aiming to complete each set in around 1:30 to have 1:30 rest before the next set.

LUNGE + ROW
If you need to modify, try a Goblet Squat + Goblet Squat + Bent Over Row (or overhead Press)

FRONT RACK STEP UPS
If you need to modify, lower the height of your step up, and if required hold your objects suitcase style.