WARM UP

1MIN cardio of choice
-into-
4MIN AMRAP
20 alt. high kicks
20 alt. knee to chest
20 up-dog/down-dog

Cardio Options:

Any Machine or Run on spot (High knees, butt kickers), Up Downs, Burpees, Jump Rope, Step back Reverse Lunges etc

BUILD: FOR QUALITY
20MIN EMOM (5 ROUNDS):
Min 1 – Max bent over row
Min 2 – Max swimmers
Min 3 – Max bird dogs
Min 4 – rest

-More of a shoulder /postural health day so keep the speed down
-try to “feel” all the muscles of the upper back and rear shoulders as you do each rep