WARM UP

2MIN cardio of choice
-into-
3MIN EMOM
5 ground to overhead
10 bird dogs

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

EMOTMF 10MIN:
MIN 1: 10 deficit push ups
MIN 2: 20 alt. See-saw floor press

WORKOUT: PUSH X PULL

12MIN AMRAP:
50 double unders
10 pike push ups
20 see-saw bent over row