WARM UP

2:00 Cardio Choice
into…
EMOM x 3 MINUTES
7 Push-ups into Max Sit-Ups

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…
10 DB Romanian Deadlift
8 DB Hang Power Cleans
6 DB Deficit Push-Ups

A bit of Pull, Pull, Push in todays strength. Depending on the weights you have available, ideally the first two movements are completed as an unbroken complex. Obviously if you have heavier loads, and you need to break up the sets, do so. Ideally the Push Ups should be unbroken each set, to adjust the movement as necessary to achieve this.

ROMANIAN DEADLIFT
If you need to modify, complete a Suitcase Lunge.

HANG POWER CLEAN
If you need to modify, complete a Hang High Pull.

DEFICIT PUSH UP
If you need to modify, remove the deficit and complete a Push Up on Toes, or regress further to Knee Push Ups or Push Ups to a height as necessary.