WARM UP

1MIN cardio of choice
-then-
4MIN AMRAP:
10 air squats
10 lunges
10 single DB floor press

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

EMOMF 15MIN:
MIN 1 – 12 x Romanian Deadlift
MIN 2 – 12 x hang squat clean
MIN 3 – rest

WORKOUT: PUSH X PULL

FOR TIME (15MIN CAP):

10,20,30,40 reps of*:
Suitcase step up
Floor press

*do a :45 plank hold after each round