WARM UP

1:00 Cardio Choice
into…
EMOM x 4 MINUTES
MIN 1 – :30 SA DB Press (R) + :30 SA DB Press (L)
MIN 2 – :45 Goblet Squats

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 6 MINUTES
8 Superman Rocks
10 Hollow Rocks
12 Glute Bridge Marches

An all core/ bodyweight strength session. Looking at holding perfect shapes on the Superman (Arch) and Hollow Rocks. Squeeze those glutes as you alternate extension of each leg. Aim to move through for 6MIN without sacrificing quality of movement.

SUPERMAN/ ARCH ROCKS
If you need to modify, stand tall and complete bodyweight good mornings.

HOLLOW ROCKS
If you need to modify, try a Tuck Rock, or revert to a Hollow or Tuck Hold for :20.

GLUTE BRIDGE MARCH
If you need to modify, try 6/6 Single Leg Glute Bridge Ups or 12 regular Glute Bridges.

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