WARM UP

1:00 Cardio Choice
into…
AMRAP x 4 MINUTES
100 Single Unders
50 Mountain Climbers
40 Jumping Jacks
20 Hollow Rocks

Cardio Options:

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

BUILD STRENGTH: FULL BODY

EMOM x 6 MINUTES
MIN 1 :30 Elbow to Tall Plank + :30 Plank Hold
MIN 2 :30 Alt DB Snatch + :30 Squat Hold

Mixing it up with some dynamic movement + an isometric hold. Alternating between a Plank Sequence and a Snatch + Squat sequence.

ELBOW TO TALL PLANK
If you need to modify, complete from Knee Position.

PLANK
Any plank variation is suitable here.

ALT DB SNATCH
If you need to modify, try an alternating Power Clean.

SQUAT HOLD
If you need to modify, hold on to a door frame and hold as a deep a squat as possible whilst supporting yourself.

FINISHER
MIDLINE
:45 Plank
-:15 Rest-
:45 Side Plank (R)
-:15 Rest-
:45 Side Plank (L)
-:15 Rest-
:45 Plank