WARM UP

2:00 Cardio Choice
into…
EMOM x 3 MINUTES
10 Up-Downs + Max Good Mornings

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 9:00 CLOCK…
12 DB Pull Overs
12 Close Grip Bench/ Floor Press

Looking to complete each set in 2-2:30min so that we get at least :30 rest between sets.

PULL OVERS
If you need to modify, stand tall and complete Front Raises.

BENCH/ FLOOR PRESS
If you need to modify, complete a seated Strict Press.