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:

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

3 SETS ON A 9:00 CLOCK…
20 DB Seesaw Floor Press
20 DB Seesaw Bent Over Row

Uni-lateral strength work to kick things off. Our aim is to complete each movement in 1-3 sets depending what loads you have available. If you are using a light object like a BackPack – add a tempo of 3-5sec on the down of each rep.

SEESAW FLOOR PRESS
If you need to modify, complete a seated Seesaw Arnolds Press.

SEESAW BENT OVER ROW
If you need to modify, stand tall and complete alternating Seesaw Upright Rows.