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BUILD

MAH 300421 BUILD

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

EMOM x 12 MINUTES
MIN 1 – :25 Single DB Strict Press / :25 Single DB OH Hold
MIN 2 – :50 Hollow Flutter Kicks
MIN 3 – :25 Single DB Renegade Row (R) / :25 Single DB Renegade Row (L)*
MIN 4 – :50 Deadbugs

*Row only

STRICT PRESS/ OH HOLD
If you need to modify, lay on the floor and complete a Floor Press/ Floor Press Hold.

HOLLOW FLUTTER KICKS
If you need to modify, hold a plank variation.

RENEGADE ROW
If you need to modify, try from knee position.

DEADBUG
IF you need to modify, try a Bird-Dog from hands/ knees position.

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