WARM-UP
EMOM x 6 MINUTES (:40 ON / :20 OFF)
MIN 1 – Side Shuffle Shuttle Run
MIN 2 – Alt. DB Upright Row
MIN 3 – Step-Up with slow lower
MIN 4 – High Knees Shuttle Run
MIN 5 – Alt. DB Curl to Arnold Press
MIN 6 – Lateral Step-Ups
STRENGTH
4 SETS
10/10 Single Arm DB Bent Over Rows
15-20 DB Floor Press
-Rest As Needed b/t Sets-
WORKOUT
4 SETS FOR MAX REPS
1:00 – 50′ Shuttle Runs*
1:00 – Box Step-Overs
1:00 – Strict Pull-Ups
1:00 – Up-Downs
*Each 50′ intervals counts as 1 Rep. If no
access to 50′ complete a 200m Run.
-No Additional Rest b/t Sets-