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.