WARM UP

2:00 Cardio Choice
into…
EMOM x 3 MINUTES
10 High Knees
10 DB Deadlift
10 Bent Over Rows

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

4 SETS ON A 12:00 CLOCK…
15-20 Single DB Strict Press
15-20 Single DB Upright Row

-Rest as Needed b/t sets-

Depending on the loads you have access to, complete each movement in 1-2 sets. Can be done with a single object or two. If you have lighter objects, add a tempo of 3-5sec on the down of each movement to challenge yourself for the same rep requirements.

STRICT PRESS
If you need to modify, complete a Floor Press.

UPRIGHT ROW
If you need to modify, complete a Split Stance Bent Over Row.