WARM UP
2:00 Cardio Choice
into…
AMRAP x 3 MINUTES
3/3 SA DB Deadlift
3/3 SA DB Upright Row
3 Up-Downs
3 Burpees

Cardio Options:
Run on spot (High knees, butt kickers), Up Downs, Burpees, Jump Rope, Step back Reverse Lunges etc

STRENGTH: PUSH X PULL
4 SETS ON A 12:00 CLOCK…
20 DB Seesaw Floor Press
20 DB Seesaw Bent Over Row

Unilateral strength work (if you have access to single objects). Depending on the loads/ objects available to you, we want to move through each set in around 2:30 leaving :30 of rest between each set.

FLOOR PRESS
If you need to modify, try a seated OH press.

BENT OVER ROW
If you need to modify, try an upright row.