WARM UP

2MIN cardio of choice
-THEN-
3MIN EMOM:
5 baby makers
5/5 s/a 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

5 SETS FOR QUALITY (15MIN):
Superset:
5 squat negatives* + 5 deadlift negatives*

*Negative Tempos:
Set 1 – 2sec
Set 2 – 4sec
Set 3 – 6sec
Set 4 – 8sec
Set 5 – 10sec

*rest as needed between rounds
*add weight as needed