WARM UP

1:00 Cardio Choice
into…
AMRAP x 4 MINUTES
20 Mountain Climbers
10 DB Upright Row
10 DB Strict Press
10 Air Squats

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

3 SETS ON A 9:00 CLOCK…
8/8 DB Suitcase Split Squats
8 DB Devil’s Press

Slow and controlled movement on the Suitcase Split Squats. Up the intensity on the Devils Press and earn your rest.

SUITCASE SPLIT SQUATS
If you need to modify, remove the weight and complete just bodyweight Split Squats or Alternating Lunges for 16 reps.

DEVILS PRESS
If you need to modify, complete just the burpee or just the Deadlift/ G2OH portion of the movement.