WARM UP

5MIN running clock:
:60 x Reverse scorpion tail
:60 x Hollow rocks
:60 x Superman rocks
:60 x DB swings
:60 x Tuck ups

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

30MIN RUNNING CLOCK
5 x 5MIN ON | 1MIN OFF:

0:00 – 5:00 min
20 Squat Clean and Shoulder to Overhead
Max burpee broad jumps
-rest 1 min-

6:00 – 11:00
20 Squat Clean and Shoulder to Overhead
Max swimmers
-rest 1 min-

12:00 – 17:00
20 Squat Clean and Shoulder to Overhead
Max inch worms
-rest 1 min-

18:00 – 23:00
20 Squat Clean and Shoulder to Overhead
Max db good mornings
-rest 1 min-

24:00 – 29:00
20 Squat Clean and Shoulder to Overhead
Max alt. Db russian swings