01894

1.

roll out/drom

2.

2 sets:

200 m Run

10 DB Curl + Press

20 shoulder taps (high plank)

3.

upper body mob prep

4.

Every 2 mins for 12 mins. (6 sets)

4 Shoulder Press. (*top set*)

5.

Alt emom x 8 mins

8 Arnold press

8 Bent over Dumbbell Row

6.

Complete as many rounds as possible in 8 mins of:

8 Toes-to-bars

8 Devils Press, 45/25

8 Push Press, 45/25