WARM UP

2MIN cardio of choice
-THEN-
3MIN EMOM
5 s/db bent over row
5 pike push ups

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 ROUNDS FOR QUALITY (12MIN):
:45/:45 s/a DB row
:30 rest
:30 lying “W” extension
:30 rest