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
