WARM UP

2MIN cardio of choice
-THEN-
3MIN AMRAP:
10 pike shoulder taps
10 bicycle crunch
10 ski jumps

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

6 ROUNDS FOR QUALITY (12MIN)
:30 tempo push press @ 30X1
:30 over head hold
Rest 60sec

3sec down
0sec at bottom
Fast Up
1sec at top