WARM UP

1:00 Cardio Choice
into…
AMRAP x 4 MINUTES
10 Alt. Groiners
10 Air Squats
10 Alt. 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: FULL BODY

AMRAP x 5 MINUTES
10 Diamond Push-Ups
20 Deadbugs
30 Skips

Looking for quality and control on both the Push Ups and the Deadbugs. No set rounds to chase down, just move with purpose throughout.

DIAMOND PUSH UPS
If you need to modify, complete to a height or from knees.

DEADBUGS
If you need to modify, come on to hands and knees and complete Bird Dogs instead.

SKIPS
:30 on the Jump rope here. If you do not have a jump rope, complete 30 Mountain Climbers instead.

FINISHER
5 SETS (:20 ON / :10 OFF)
MVMT 1 – DB Hammer Curls
MVMT 2 – DB Seesaw Upright Rows