Warm Up:

2 Rounds:

10 Air Squats with a 2 sec pause in the bottom

10 arm circles fwd

5 Knee Pushups (start with an inchworm and end with an inchworm after the 5th rep)

10 Arm Circles Bkwd

2 Rounds:

5 Plank Stairs (down + up = 1)

10 Alt. Lunges

5 Press reps with light weight (5 each arm if single object)

Build: Upper Push

Every 2:00 x 5 sets

6-12 Overhead Press (Strict press, but if you need you can Push Press)

20 Alt. Crossbody Mountain Climbers

*Weight is the same for every set..

Sweat!

15 Min AMRAP:

30 Jump Squats

30 Alt. Plank Shoulder Touches

15 Deadlifts

15-30 Pushups (pick a number and stick with it)

30 Situps

:30 Side Plank each side

100 Jumping Jacks or Double Unders

Cooldown:

Child’s Pose x 10 deep breaths

Standing Forward fold x 1:00

3 mins of CLEAN YO STUFF!!!