WARM UP

1:00 Cardio Choice
into…
AMRAP x 4 MINUTES
12 Jumping Jacks
12 Lunges
12 Glute Bridge-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: FULL BODY

EMOM x 6 MINUTES
MIN 1 – :50 Slow Deadbugs
MIN 2.- :50 Diamond Push-Ups

Looking for so controlled movement on the Deadbugs each interval, whilst going for max effort sets on the Diamond Push Ups. Embrace the chest and tricep pump!

DEADBUGS
If you need to modify, on hands and knees perform alternating Bird Dogs.

DIAMOND PUSH UPS
If you need to modify, try and Push Up Variation (to height or from knees).

FINISHER
5 SETS (:20 ON/ :10 OFF)
MVMT 1 – DB Hammer Curls
MVMT 2 – DB Seesaw Upright Rows