WARM UP
1:00 Cardio Choice
into…
EMOM x 4 MINUTES
10 Single DB Russian Swing
+ Max Sit-ups

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

STRENGTH: FULL BODY
4 x 3 MIN AMRAPS:
8 DB Deficit Push-Ups
6 DB Hang Power Cleans
4 DB Thrusters
– Rest 1:00 –

*Pick up where you left off each round

Full body pump session to kick the day off. Looking to break up the Push Ups from the get go, and complete the Hang Power Cleans & Thrusters as an unbroken complex each round.

DEFICIT PUSH UPS
If you need to modify, complete push ups on knees or to an elevated height.

HANG POWER CLEAN
If you need to modify, complete a Bent Over or Upright Row.

THRUSTER
If you need to modify, complete just the squat or just the overhead portion of the movement.

{OPTIONAL} FINISHER
3 SETS FOR QUALITY
15 Lying DB Tricep Extensions
15 Supermans

-Rest as needed b/t sets-