WARM UP

1:00 Cardio Choice
into…
4 SETS (:20 ON / :10 OFF)*
MOVT 1 – Jumping Jacks
MOVT 2 – Up-Downs

*Both movements = 1 Set

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

4 SETS ON A 12:00 CLOCK…
8/8 Single Arm DB Bent Over Row
8/8 Single Arm DB Arnold Press

Each set should be unbroken on each side – this will depend on the loads you have available. If you have lighter weights, add in a tempo to slow the set down so that you are working for at least 2min, with a 1min rest between sets.

BENT OVER ROW
If you need to modify, stand tall and complete an Upright Row.

ARNOLD PRESS
If you need to modify, lay on the floor and complete a single arm Floor Press.