WARM UP

1:00 Cardio Choice
into…
EMOM x 2 MINUTES
:30 Jumping Jacks
:30 Alt. Samson Stretches
EMOM x 2 MINUTES
:30 Burpees
:30 Reverse Lunges

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 (12MIN)
:45 DB Floor Press Hold
-Rest :15-
:45 DB Bent Over Row Hold
-Rest :15-
1:00 Slow Alt. Sit-Thrus
-Rest 1:00 b/t Sets-

Aiming to work for the entire work period of each interval. On the Sit Thru’s – go slow and controlled throughout.

FLOOR PRESS HOLD
If you need to modify, stand tall and complete on Overhead Press Hold.

BENT OVER ROW HOLD
If you need to modify, stand tall and complete an Upright Row Hold.

SLOW SIT THRU’S
If you need to modify, lay on your back and complete slow alternating Bicycle Crunches.