WARM UP

1:00 Cardio Choice
into…
AMRAP x 4 MINUTES
10 DB Deadlift
:30 Plank
:30 Cardio Choice

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

E2MOM x 10 MINUTES
10 Sumo Deadlift Curl to Press
16 DB Slides

Looking to work for around 1:30 with a :30 rest until the next interval. Loads used will determine if you need to break up the reps of each movement.

SUMO DEADLIFT TO CURL AND PRESS
If you need to modify, remove the problem part of the movement (just complete the Sumo Deadlift OR the Curl And Press part).

OBJECT SLIDES
If you need to modify, remove the weight and complete Plank Shoulder Taps.

FINISHER
AMRAP x 5 MINUTES
2-4-6 and so on…
Sit-ups
Heel Taps Over DB