WARM UP

5min running clock:
20 bodyweight good mornings
20 upright rows
20 push presses
…cardio or stretch of choice in remaining time

Cardio Options:

Any Machine or Run on spot (High knees, butt kickers), Up Downs, Burpees, Jump Rope, Step back Reverse Lunges etc

WORKOUT: FULL BODY

FOR TIME (6MIN CAP)
21 – 15 – 9 of:
Single DB deadlift
Alt. DB hang power snatch

– Then –

Max Jumping jacks in remaining time*

– 2MIN REST, then REPEAT –

* Repeat again but with sit ups instead of
jumping jacks