WARM UP

1:00 Cardio Choice
into…
4 SETS (:20 ON / :10 OFF)*
MOVT 1 – Single DB Strict Press
MOVT 2 – Mountain Climbers

*Both movements = 1 Set

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

EMOM x 9 MINUTES
MIN 1 & 2 – AMRAP of…
1 Slow Sumo Deadlift + 2 Hang Power Clean + 3 Slow Front Squats
MIN 3 – :50 Front Rack Hold

3 Rounds in total. First 2 minutes of each round we are doing as many reps of the complex as possible. We want to be working for as much of that 2MIN window as possible. In the 3rd minute we are holding in the front rack for :50. It should be uncomfortable, but focus on your breathing to reset for the following rounds.

COMPLEX
If you need to modify, Deadlift/ Squat to height.

FRONT RACK HOLD
If you need to modify, complete a suitcase hold instead.

FINISHER
EMOTMF 6MIN:
MIN 1 – Slow Bicycle Crunches
MIN 2 – :30 L Side Plank / :30 R Side Plank