WARM UP

1:00 Cardio Choice
into…
AMRAP x 4 MINUTES
:25 Slow Bear Crawl
25 Mountain Climbers
:25 Slow Bear Crawl
25 High Knees

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

5 SETS ON A 10:00 CLOCK…
16 Glute Bridge Floor Press
16 Weighted Glute Bridges

Time to fire up the glutes and chest for todays Build Work. Depending on the loads you have available, will determine whether you complete each movement unbroken or in manageable sets. If you are using lighter loads, add a tempo of 3-5sec on the down of each movement.

GLUTE BRIDGE FLOOR PRESS
If you need to modify, stand tall and complete a Strict Press.

WEIGHTED GLUTE BRIDGES
If you need to modify, ditch the weight, and lay on your side to complete 20/20 Clams.