WARM UP

1MIN cardio of choice
-then-
4MIN EMOM
6 x single DB bent over row
6 x Samson lunge
6 x Calf raises

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

2 ROUNDS FOR QUALITY:
:45 A extensions/:45 rest
:45 T extensions/:45 rest
:45 W extensions/:45 rest
:45 Y extensions/:45 rest
:45 I extensions/:45 rest

WORKOUT: FULL BODY

9MIN AMRAP:
10 x Sumo deadlift high pull
20 x lunges
40 x double unders