WARM UP

1:00 Cardio Choice
into…
4 SETS (:20 ON / :10 OFF)*
MOVT 1 – Goodmornings
MOVT 2 – Mountain Climbers

*Both movements = 1 Set

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

4 SETS ON A 10:00 CLOCK
10/10 Single Arm DB Swings
20 Single DB Front Rack Lunges
30 Sit Ups

SA DB SWINGS
If you need to modify, try a SA Sumo Deadlift.

FRONT RACK LUNGE
If you need to modify, ditch the weight and complete regular lunges. Alternatively try a Front Rack Squat (to height as necessary) or Front Rack Step Up (to height as necessary).

SIT UPS
If you need to modify, complete any core based movement (full, half sit up, bicycle crunch, V-up, Tuck-Up, Crunch.

FINISHER:
3 SETS (:20 ON/:10 OFF)
MVMT 1 – Single DB Bicep Curls
MVMT 2 – Single DB OH Tricep Ext