In Teams of 2 for 14 Minutes – Movement 4 Movement
8 x Single Arm DB Push Press Per side
30 Second x Low Ring Support
8 x Single Arm DB Row Per side – Use same DB as PP ( control Tempo )
30 Second KB Front Rack hold 24/16kg x 2 or less
10 x Banded Glute Bridges
*Use light loads building in slow tempos. This is designed to prepare the body for the workout, not crush it !
15 x Box Jumps 24/20"
12 x Deadlifts 75/502.5kg
9 x HSPU
REST 60 Seconds
Box : Step Ups
BB : Reduce Load
HSPU : 1 x Ab Mat / Plate Push Ups / Push Ups