WARM UP

2:00 Cardio Choice
into…
EMOM x 3 MINUTES
:30 Plank Alt Shoulder Taps
:30 Bodyweight Goodmornings

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

5 SETS ON A 10:00 CLOCK:
8 Single DB Russian Swing
4/4 Single Arm DB Up-Down

-Rest as Needed b/t Sets-

RUSSIAN SWING
If you need to modify, complete Goblet Reverse Lunges.

SINGLE ARM OBJECT UP DOWN
If you need to modify, remove the object and complete Up-Down only (to height if necessary).

FINISHER
3 SETS
15 Hollow Rocks
15 Supermans
-Rest as needed b/t sets-