WARM UP

2:00 Cardio Choice
into…
AMRAP x 3 MINUTES
10 DB Bent Over Rows
8 Lateral Jumps Over DB
3/3 Single DB Deadlift

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 ON A 12:00 CLOCK…
15 Slow DB Good Mornings
7/7 Single DB Around the Worlds
1:00 Quad Hold

All about slow and controlled movement here – Time Under Tension. Looking to work for a full 3min each round, with around :60 rest between sets.

GOOD MORNINGS
If you need to modify, complete a Goblet Air Squat (to height if necessary).

AROUND THE WORLDS
If you need to modify, complete 7 Front Raises + 7/7 Lateral Raises.

QUAD HOLD
If you need to modify, complete any plank variation hold.

FINISHER
EMOMF4MIN
MIN 1 – :45 Heel Taps Over DB
MIN 2 – :45 Slow Hollow Rocks