WARM UP

2:00 Cardio Choice
into…
3MIN EMOM:
10 x High Knees
10 x DB Deadlift
10 x Bent Over Rows

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

3 SETS FOR MAX REPS
1:00 – 5 Up-Downs then DB Hang Power Clean
-Rest :30-
1:00 – 5 Up-Downs then DB Floor Press
-Rest :30-

UP DOWNS
If you need to modify, complete to a height (chair, step or box).

HANG POWER CLEAN
If you need to modify, complete just a Russian Swing.

FLOOR PRESS
If you need to modify, try a Bent Over Row from a standing position.