WARM UP

2:00 Cardio Choice
into…
EMOM x 3 MINUTES
10 Up-Downs + Max Single DB Strict Press

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

4 SETS ON A 10:00 CLOCK…
10/10 Half Kneeling Arnold Press
10 DB Bent Over Row

Focusing on the shoulders, back and midline. Aim to use weights that allow for unbroken movement throughout. If you are limited to lighter weights, add a tempo of 3-5sec on the ‘down’ portion of each movement.

HALF KNEELING ARNOLD PRESS
If you need to modify, lay on floor and complete SA Floor Press instead.

BENT OVER ROW
If you need to modify, stand tall and complete a Bicep Curl.