WARM UP

1:00 Cardio Choice
into…
3 SETS
:30 DB Strict Press
:30 Goblet Squats
into…
1:00 Max Alt. V-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

EMOM x 8 MINUTES
MIN 1 – 5 DB Deadlifts + 5 DB Up-Downs
MIN 2 – 15 DB Hang High Pulls

Aiming to work for no more than :45 each interval.

DEADLIFT
If you need to modify, complete 6 x alt Goblet Reverse Lunges instead.

UP DOWNS
If you need to modify, complete without weight (to a height if necessary)

HANG HIGH PULLS
If you need to modify, complete a Bent Over Row or Renegade Row.