WARM UP

1:00 Cardio Choice
into…
2MIN EMOM:
:30 Jumping Jacks
:30 Up Downs

into…
2MIN EMOM:
:30 Jumping Jacks
:30 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: PUSH X PULL

2 x 6MIN AMRAPS (1MIN REST BETWEEN)
10 DB Deficit Push Ups
15 DB Bent Over Rows*
20 Alt V-Ups

*:01 Hold at sternum.

Aiming to match your scores in both AMRAPS. Each movement should be completed in 2 sets or less.

DEFICIT PUSH UP
If you need to modify, try a Deficit Push Up from the Knees

BENT OVER ROW
If you need to modify, try a standing Upright Row.

ALT V-UPS
if you need to modify, Complete regular V-Ups, Tuck Ups, or any Sit-Up Variation.