WARM UP

2:00 Cardio Choice
into…
EMOM x 3 MINUTES
5 Sit-Ups
10 Jumping Air Squats
30 Mountain Climbers

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 DB Sumo Deadlift Curl to Press
16 Quad Heel Taps
-Rest as Needed b/t Sets-

On the SDL Curl to Press, we are really looking at segmenting this movement as we work through it – meaning there should be a split second pause between each part of the movement. On the Quad Heel Taps, we want to stay in control throughout with our hips kept low.

SUMO DL CURL TO PRESS
If you need to modify, complete just the Sumo Deadlift or just the Curl To Press portion of the movement.

QUAD HEEL TAPS
If you need to modify, remain in the Quad Position and complete alternating shoulder taps. If you need to, change to a Tall Plank position for regular Plank Shoulder Taps.

FINISHER
“TABATA”
4 SETS (:20 on/ :10 off)
MOVT 1 – Deadbugs
MOVT 2 – Tuck Hold