WARM-UP
EMOM 5
MIN 1 – :45 Plate Presses
MIN 2 – :45 Jumping Jacks
MIN 3 – :45 Plate Deadlifts
MIN 4 – :45 Jumping Jacks
MIN 5 – :45 Plate Ground to Overhead

STRENGTH
2 SETS
1:15 Banded Curls
1:15 Banded Tricep Pull-Downs
1:15 Banded Lat Pull-Downs
1:15 Rest

WORKOUT
2 SETS
ON A 10:00 CLOCK…
400m Run/500m Row
30 Glute Bridge Floor Presses
20 Weighted Sit-Ups
30 Plank Rotations
20 Walking Lunges (weight optional)
30 Russian Twists
20 Up-Downs

Rest 1:00 between sets

FINISHER
:45 Plank
:15 Rest
:45 Side Plank (R)
:15 Rest
:45 Side Plank (L)
:15 Rest
:45 Plank
:15 Rest
1:00 Hollow Hold