WARM UP

2MIN cardio of choice
-THEN-
3MIN AMRAP
4/4 Single Arm ground to Overhead
:20 superman hold
3 pause squats

Cardio Options:

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

WORKOUT: FULL BODY

23MIN AMRAP
20 alt. Split snatch
40 swimmers
20 front squat