WARM UP
1:00 Cardio Choice
into…
AMRAP x 4 MINUTES
8 Inch Worms
8 Sit-ups
8 Push-Ups

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

STRENGTH: BODYWEIGHT PUP (QUALITY)
ON A 6:00 CLOCK…
2:00 Cardio Choice
10 Plank Rotations
8 Up-Down Mountain Climbers (4 x Mtn Climber per Up Down)
6 Lunge + Lunge + Push-Up
Max Cardio in Remaining Time

A quick little bodyweight AMRAP, to dial in some quality movement. Core, Shoulders, Chest and Legs are all going to get a go!

CARDIO
Your choice here. Anything that keeps you moving for 2:00 at an intensity of 80%+

PLANK ROTATIONS
Go slow and controlled. If you need to modify, complete :30 Side Plank on each side.

UP DOWN MOUNTAIN CLIMBER
If you need to modify complete just the Up Downs or just the Mountain Climbers (32 reps)

LUNGE + PUSH UP
If you need to modify, push up to height as necessary.