Warm up: 5 min of choice cardio… then… 3 round of : (5 inchworms, 10 standing high knees, 10 standing butt kicks, 10 lunges with a twist towards the front knee)
Main deal:
15 min AMRAP:
3 pull ups (options: strict pull ups, TRX/ring rows, inverted bar rows, DB rows (if no bar or rings)
9 push up + shoulder tap R + shoulder tap L (options: as is or on your knees, or elevated push up position or just plank taps without the pushup)
12 Russian KB swings
Get as many reps and possible in. Keep moving, find a modification that allows you to maintain continuous movement (you don’t want to take huge minute long breaks here)
DFD Wellness 