WARM UP

2:00 Cardio Choice
into…
EMOM x 3 MINUTES
5 Sit-Ups
10 Jumping Air Squats
30 Mountain Climbers

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

3 SETS (9MIN):
10 Slow DB Hammer Curls
10 Slow DB Strict Press
1:00 Hollow Rocks

Looking for controlled/ slow movement throughout on the weighted movements, and accumulating as much time under tension in :60 of each hollow rock effort. Rounds should take 2:00 – 2:30 leaving :30 – :60 rest between rounds.

HAMMER CURLS
If you need to modify, try an Overhead Tricep Extension instead.

STRICT PRESS
If you need to modify, lay on your back and complete a Floor Press.

HOLLOW ROCKS
If you need to modify, try a Tuck Rock or simply hold a Hollow or Tuck or Plank position for as much of the :60 as possible, each round.

FINISHER

5MIN AMRAP:
15 Single DB Front Raises
15 Single DB Bent Over Row