02.09.21

Warm up:

5 min of choice cardio

3 rounds of: (5 push ups, 10 runners lunge and twist, 15 air squats, :20 plank)

Main deal:

5 Rounds

12 Single Arm Strict Press Right
12 Single Arm Alternating Step Ups (DB in RIGHT hand)
Run 200 Meters
12 Single Arm Strict Press Left
12 Single Arm Alternating Step Ups (DB in LEFT hand)
Run 200 Meters

Customizations:

Don’t like running? Row 250 m/11-15 cal on bike/1 min of mountain climbers/1 min of jump roping

Choose a weight that is doable but challenging. You want to keep moving on this one. Suggestions: Men = 25-45# DB, Women = 20-35# DB

No equipment? Do push ups instead and step up with any weight you have (backpack, sandbag, milk jug, bag of dog food… be creative)