WARM UP

1MIN cardio of choice
-then-
4MIN AMRAP:
20 skips
7 push ups
7 deadlifts

Cardio Options:

Any Machine or Run on spot (High knees, butt kickers), Up Downs, Burpees, Jump Rope, Step back Reverse Lunges etc

BUILD STRENGTH: PUSH X PULL

4 ROUNDS FOR QUALITY (10MIN)
10 x good mornings
10 x weighted glute bridge

WORKOUT: PUSH X PULL

FOR TIME: (15MIN)

Renegade Row 15,12,9
Box Jump Over 45,36,27

*1 rep ren-row =
push up/row/row