WARM UP

2:00 Cardio Choice
into…
AMRAP x 3 MINUTES
10 DB Suitcase Lunges
10 DB Curl to Press
10 Up-Downs

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

E2MIN x 5 SETS
6 Lunge (R) + Lunge (L) + DB Bent Over Row
12 Shoulder Taps

Time under tension is the name of the game today. Each set starts with a complex that is going to get the legs, back and grip fired up! Slowing things down as we work through our 12 Shoulder Taps.

LUNGE + BENT OVER ROW
If you need to modify, modify lunges to step ups and Bent Over Row to an Upright Row or bicep curl variation.

SHOULDER TAPS
If you need to modify, on hands and knees complete alternating Bird Dogs.

FINISHER
MIDLINE STABILITY
4:00 Plank

Aim to hold a plank variation for :20 -30sec at a time. You can change your plank variation throughout, aiming to be under tension for as much of the 4:00 as possible.