Warm up:

6 minute AMRAP for quality:

-6 Calorie Row/Bike, 100m jog

-12 alternating shoulder taps

-20 Lateral Hops

-8 empty bar or light DB strict press

-6 step in/out burpees

Build:

Every 2:00 x 5 sets:

10 Seated Arnold Press

-Go as heavy as you can here… the last 2 reps should be pretty hard

Conditioning:

EMOTM X 8 MIns

8 Push Press

8 Updowns

*Both movements in the same minute

Cooldown:

1:00 Childs pose

10 big arm circles in each direction