1:00 Cardio Choice
4 SETS (:20 ON / :10 OFF)*
MOVT 1 – Single DB Strict Press
MOVT 2 – Mountain Climbers
*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: 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.
If you need to modify, Deadlift/ Squat to height.
FRONT RACK HOLD
If you need to modify, complete a suitcase hold instead.
MIN 1 – Slow Bicycle Crunches
MIN 2 – :30 L Side Plank / :30 R Side Plank