1:00 Cardio Choice
4 SETS (:20 ON / :10 OFF)*
MOVT 1 – Jumping Jacks
MOVT 2 – Up-Downs
*Both movements = 1 Set
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 12:00 CLOCK…
8/8 Single Arm DB Bent Over Row
8/8 Single Arm DB Arnold Press
Each set should be unbroken on each side – this will depend on the loads you have available. If you have lighter weights, add in a tempo to slow the set down so that you are working for at least 2min, with a 1min rest between sets.
BENT OVER ROW
If you need to modify, stand tall and complete an Upright Row.
If you need to modify, lay on the floor and complete a single arm Floor Press.