WARM UP

1:00 Cardio Choice
into…
AMRAP x 4 MINUTES
20 Jumping Jacks
10 Air Squats
5 Burpees

Cardio Options:

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

BUILD STRENGTH: FULL BODY

3 SETS FOR MAX REPS
1:00 Slow DB Goblet Squats
1:00 DB Strict Press
1:00 Rest

Aiming to move for as much of each :60 interval as possible. Weights used will determine if you need to break it up, or whether you need to add a tempo to add some difficulty to lighter weights.

GOBLET SQUATS
If you need to modify, squat to a height as necessary.

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

FINISHER
5 SETS (:20 ON/:10 OFF)
MVMT 1 – Single DB Bicep Curls
MVMT 2 – Single DB OH Tricep Ext