WARM UP

1MIN stretch of choice
-THEN-
4MIN EMOM
6 s/db press
6 alt. Samson lunge

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

15MIN RUNNING CLOCK:
:30 push press (R.)
:30 over head hold (R.)
:30 push press (L.)
:30 over head hold (L.)
1:00 rest

WORKOUT: PUSH X PULL

8MIN AMRAP
10 bulg. split squat(R.)
10 single db curl and press
10 bulg. split squat(L.)
10 single db curl and press