WARM UP

2MIN cardio of choice
-into-
3MIN running clock
:45 light ground to over head
:45 glute bridges
:45 cossack squats
:45 swimmers

Cardio Options:

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

BUILD: FOR TIME (15MIN)
21,18,15,12,9,6,3
Thrusters
Power Cleans
Step Ups

– Depending on the DB weight, try to push for big sets on each, only 1 break per mvmnt in the 1st 3 sets. Go unbroken from 12 onward

– If using a single db go 1-arm and alternate as you need to, or, hold each head of the db

WORKOUT: CORE
For 10MIN (5 ROUNDS) for Quality:
:30 (R) side plank rear fly
:30 (L) side plank rear fly
:60 rest

– Slow and controlled
– Scale to knees if need be
– Use a small weight for the rear fly