WARM UP

1MIN cardio of choice
-then-
4MIN EMOM
5 push up to pike
5 db goblet good morning

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 ROUNDS FOR QUALITY (10MIN)
20 x half kneeling seesaw shoulder press
20 x pike shoulder tap

WORKOUT: PUSH X PULL

7 x 2min on/1min off:
100m run
10 push up + shoulder tap
Max alt. Russian swings in remaining time of the 2min block