WARM UP

2MIN cardio of choice
-into-
3MIN running clock:
30 lunges
30 push ups
Max bent over rows in remaining time

Cardio Options:

Any Machine or Run on spot (High knees, butt kickers), Up Downs, Burpees, Jump Rope, Step back Reverse Lunges etc

BUILD: PUSHING STRENGTH
5x 1:00 on/off
Max x Tempo Push Ups (33×3)

-Try to work for the whole minute
-Scale to knees or elevated reps if need be
-More about control and time under tension rather than how many reps you achieve.

WORKOUT: FULL BODY

12MIN AMRAP
30 Pike Shoulder Taps
15 Alternating DB Snatch

– Keep hips still in the shoulder taps, slow down if need be
– Db snatch should be unbroken each round (weight permitting)