| Warm up |
| 6 minutes: Lateral lunges x 6 + upward > downward facing dog x 5 + lateral plate raises x 10 + weighted pull apart x 10 20/10 x 5: Push ups/FLR! |
| 2 sets of each, then back to top for 2 sets of each again. – Bench press: Wide x 5 + Neutral x 5 + Narrow x 5 + side to side hanging knee tucks x 10 – Prone row on elevated bench x 8 + weighted prone position press away x 10 (lightly weighted) |
| Work |
| The grind: – 20 box step ups – 20 KB Swings – 20 calorie Bike – 15 KB squat jumps – 15 Dual KB Cleans – 15 calorie Row – 10 Burpees – 10 DB Push ups to stand – 10 calorie ski Go back to top and repeat |
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