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