WARM UP

2:00 Cardio Choice
into…
EMOM x 3 MINUTES
:30 High Knees
:30 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: FULL BODY

AE2MOM x 10 MINUTES
10 DB Hang Power Cleans
10 DB Goodmornings

Aiming to go as heavy as possible here, depending on what you have access to. If you only have lighter weights, add a tempo to the DOWN phase of each movement of 3-5sec. We want to finish each round with at least :45 rest.

HANG POWER CLEAN
If you need to modify, complete a Russian Swing.

GOOD MORNINGS
If you need to modify, lay on the floor and complete 5/5 Single Leg Glute Bridges.

FINISHER
EMOM x 6 MINUTES
MIN 1 – Glute Bridge Ups
MIN 2 – :30 Side Plank (R) / :30 Side Plank (L)