WARM UP

1:00 Cardio Choice
into…
3 SETS
:30 DB Strict Press
:30 Goblet Squats
into…
1 MINUTE Max V-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: PUSH X PULL

EMOM x 15 MINUTES
MIN 1 – :25 Split Squat (R) / (L)
MIN 2 – :25 SA DB Swing (R) / (L)
MIN 3 – :50 Plank

Uni-lateral work mixed with core work. First two movements we are focusing on single extremities – first the legs, then the glutes/ arms. We want to be working non stop for each :25 window. On the plank – any variation that keeps you working for :50

SPLIT SQUAT
If you need to modify, complete step ups, leading with your (R) for the first :25, then your left for the next :25.

SA DB SWING
If you need to modify, complete a Sumo Deadlift.

PLANK
Any variation is suitable here.