WARM UP

2MIN cardio of choice
-THNEN-
3MIN AMRAP
4 strict burpees
8 sumo squats
16 plate hops

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 (12MIN):
10 curl and press
5 renegade rows*

*push up/row/row

WORKOUT: PUSH X PULL

6 ROUNDS FOR TIME (12MIN)
8 burpee broad jump
20 air squats
10 sumo deadlifts