WARM UP

1:00 Cardio Choice
into…
EMOM x 4 MINUTES
10 Single DB Russian Swing + Max Sit-ups

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

3 X 3MIN AMRAPS
8 Push-Ups
8 DB Hang Power Cleans
8 DB Thrusters
– Rest 1:00 –

Pick up where you left off from each AMRAP. Aim is to move continuously. You can use a single or two objects for this one.

PUSH UPS
If you need to modify, complete from knees or to a height as necessary.

HANG POWER CLEANS
If you need to modify, complete an Upright Row or Russian Swing.

THRUSTER
If you need to modify, complete just the Squat or Shoulder to overhead portion of the movement.